STRENGTH
1) Power Clean: Build to a heavy 1 in 10 sets, done as an EMOM.
– Goal: build to 85-90% of current 1RM in known
2) 1 1/4 Front Squat: Build to a heavy 3 in 6 sets. Rest 2:00
– Goal: Build to 80% of 1RM Front Squat
3) DB RDLs: 4 x 10. Rest 60s.
4) Walking DB Lunges: Max Steps in 8:00
* every time you stop complete 30s Elbow Plank Hold
– Goal: Complete 50+ reps
Recovery:
Foam Roll – Quads x 60s each
Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom