Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) 3 rounds:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
3) 3 rounds:
– 5 Goblet Squat
– 5 each Goblet Reverse Lunges
– 5 KB RDL
4) Air Bike 10-15s sprint for max watts
5) Back Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Back Squat
Build to a 1RM in 8 sets.
OT2M
– sets should look like 3-3-2-2-1-1-1..
– Goal: 5# PR
– L1: 5 x 5, 2 warm-up sets
– Last tested 4/26
B.
1/4 x 8-10.
OT2M
– 4 moderate sets of 8-10.
– 1 warm-up set, 4 working sets
C.
DB Walking Reverse Lunge + Forward Lunge
Accumulate 50 reps on each leg. Rest as needed.
– Hint: go light!
D.
Accumulate 2:00
– Hint: Go heavy!