Prep
Equipment Required: foam roller, medium band, barbell
1) Foam Roll Lats and Thoracic Spine 60s each
2) Band Chicken Wing Stretch 60s each
3) 10 Russian Baby Makers
4) 2 rounds:
– 6 RDL
– 6 Hang Muscle Cleans
– 6 Front Rack Reverse Lunges total
– 20ft Duck Walk
5) Air Bike Sprint 10-15s for max watts
A.
Power Clean + Front Squat
3/3 x 2 + 2
OT1:30
– 3 warm-up sets, 3 working sets
– 5% heavier than last week
– Final week
L1: DB Hang Power Clean + DB Front Squat 4 x 8-10 each, 1-2 warm-up sets. Rest 90s.
B.
4 Round Of
8 Deadlifts
8 Power Cleans
8 Front Squats
8 Push Press
8 Back Squats
8 Rows
Rest 2:00
– Goal: Hard Effort. Your choice of weight, all sets should be tough. All sets must be performed without dropping or re-gripping.
– L1 option using Dumbbells:
8 Deadlifts
8 Hang Power Cleans
8 Front Squats
8 Push Press
8 Rows
C.
Double Leg Banded Hamstring Curl
100 quality reps.
– sets of 15-20