Strength
Back Squat – 4×8 @ 70-80%
—Use roughly the same weight as last week.
Conditioning
8 Rounds For Time
5 Strict Deficit HSPU (7″/3″)
8 Front Rack Lunges 165/105#
15/12 Cal Row
WOD Notes: TD = 12-18 min. Strict HSPU = 3 45’s each side of abmat. HSPU scale = DB strict press (heavy for 5 reps) or 10 HR Push-ups. Lunge weight = 50% of Front squat (should be able to do 8 steps in a row fairly easy, but should get tough towards the end).
Assistance Work (Day 14)
a) Barbell Bent Over Rows – 4×10 (heavier than last wk)
b) Hollow Hold – 5×60 sec (or as long as you can hold)
