Strength
Back Squat – 10(77%), 8(80%), 6(87%), 4(90%), 2(92%)
—Pause on the last rep of each set. Set of 10/8 is same weight as last wk.
Conditioning (compare to 1/8/2018)
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: 10×5-9 reps every 90 sec
b) Weighted Plank: 10 sets: 30 sec on/ 30 sec off (heavier than last wk)
