01 - 01 - Accessory Necessary

Jan 20

**Prep -**

Banded hip distractions

2min e/s

Then...

inch-worm - dynamic lunge - single-side jack knives

10m - 10m - 10 e/s

x 3 rounds

**Work -**

Single-leg Land-mine Romanian Deadlift

Build - towards tough 8

8 x 2 (soft AMRAP)

Reverse Nordics

10-15 x 2 - near failure, 8-9 RPE both sets (add weight or lower resistance)

Ankle Eversion Isometric

15-45 sec e/s

x 1

Single-leg Calve Raises

6-12 e/s - 4-1-1 - 4 sec lower - 1 sec stretch at bottom - quick back up

Josh Nelson

Skill - 01 - 01 (Olympic lifting, sensation-biased)