Prep
Equipment Required: foam roller, medium band, barbell
1) Foam Roll Glutes & Hamstrings 60s each
2) 10 Russian Baby Makers
3) Barbell Shoulder/Lat Stretch x 30s each
4) Barbell Front Rack Stretch x 5 each
5) 2 rounds:
– 6 RDL
– 6 Hang Muscle Cleans
– 6 total Front Rack Reverse Lunges
– 6 Front Squats
– 10 steps each X-Band Walks
A.
Back Squat
3/6 x 4 1s hold in bottom @55%
OT1M
– 3 Warm-up sets, 6 working sets
– These are SPEED reps. controlled descent, 1s hold, explosive up.
B.
Ultra Wide Sumo Deadlift
3/4 x 3 @65%
OT1M
– 3 Warm-up sets, 4 working sets
– Reset on each rep.
– Make sure you’re are gripping the bar correctly (hand just touching the knurling).
L1: Sumo Deadlift
C.
‘Icarus’
20/16 Cal Bike
25 Power Cleans (135, 95)
30 Front Squats
– Goal: HARD effort.
Rx+: (165, 115)
L3: (115, 75)
L2: (95, 65)
L1: (10/7 Cal Bike) (DB Hang Power Cleans 30/20) (DB Front Squats)
TIME CAP = 9:00
C.
3 x 10 each. Rest 60s.