Strength
a) Back Squat (no belt) – 10(72%), 8(75%), 6(77%), 4(80%), 2(82%)
—Pause for one sec on the last rep of each set. This shouldn’t feel too challenging, since we will increase weight each week with this same rep scheme.
b) One Arm High Pulls – 4×8 (each arm)
Conditioning
20 Min AMRAP – “Nutrition Baseline WOD”
30/23 Cal Row
20 Burpees
10 Laps Dball Carry (shoulder) 150/100#
WOD Notes: TD = 4-5 rd. Make sure to alternate shoulders each round when you carry the ball. 6 Mats = 1 lap.
Assistance
a) Strict Pull-ups: 6×4-8 reps every 90 sec (sub: 3 negatives)
b) Weighted Plank: 6 sets: 45 sec on / 45 sec rest
Announcement: The free Nutrition Challenge starts today! Point Sheets are on my desk! Prizes will be awarded at the end of the challenge for the athlete with the most points accumulated. Also, please try to give 100% effort today during the WOD, since we will repeat this at the end of the challenge!
