Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) AMRAP 5:
– 2 each Shin Box + Forward Fold
– 5 each Banded Bird Dogs
– 5 each Single Arm Squat Clean Thrusters
3) Air Bike 10-15s sprint for max watts
4) Back Squat w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Back Squat
Build to a heavy 2 in 7 sets.
OT2M
– sets should look like 4-3-2-2-2-2..
– NOT a 2RM
– Next week we’ll test this for a 1RM
– L1: 4 x 5, 2 warm-up sets
B.
‘Beef Kabobs’
For time:
45 Double KB Squat Clean Thrusters (53/35)
– Goal: Hard effort. Use a load should that is challenging but light enough to do multiple rep sets without breaking. Shoot for sub 5:00
– Last tested 4/8
Rx+: (62/44) (Sub 4:00)
L3: (44/26)
L2: (35/20)
L1: (26/DBs 10)
TIME CAP = 7:00
B.
3 x 8 each. Rest 60s.
– 3 count hold at top of each rep.