Prep
Equipment required: Foam roller, medium/light band, barbell
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 6:
– 1 each Side/Side Deep Lunge + Twist
– 5 each Banded Bird Dogs
– 5 Band Overhead Goodmornings
– 10 ft Elephant Walk
4) Back Squat w. an empty barbell
1 x 5 w. 3s down 1s pause bottom focusing on perfect technique
A.
Back Squat
– 3/6 x 4 1s hold in bottom @60%
OT1M
– 3 Warm-up sets, 6 working sets
– These are SPEED reps. controlled descent, 1s hold, explosive up.
B.
3/4 x 3 @70%
OT1M
– Reset on each rep.
– Make sure you’re gripping the bar correctly (hand just touching the knurling).
L1: Sumo Deadlift
C.
‘The Goblet Of Fire’
AMRAP 7:
1 Goblet Squat (53/35)
1 each Goblet Reverse Lunges
2 Goblet Squats
2 each Goblet Reverse Lunges
*Continue in this fashion climbing the ladder as high as possible
– Goal: HARD effort, try not to put the KB down.
Rx+: (62/44)
L2: (44/26)
L1: (35/20)
D.
3 x 10 3s in 3s out. Rest 60s.