Strength
Every 3 minutes for 4 sets:
7 Back Squats @ 70-75% (heavier than last wk)
12 One Arm High Pulls (each arm) – keep torso upright
Conditioning
15 Min AMRAP
40/30 Cal Bike (30/20 Assault)
30 Burpees
15 Clean n Jerks 155/105# (50%)
WOD Notes: TD = 2-3 rd. Try to do intervals on the bike where you pedal fast for 10-15 secs instead of just going at a slow/moderate pace the entire time. You don’t have to squat the CnJ (do quick singles).
Assistance
a) Strict Chin-ups – 10×7 (heavier than last wk), accumulate 70 reps (if you can’t use weight), or 20 5-7 sec negatives
b) Weighted Plank: 8 sets: 45 on / 45 off (same weight as last wk)
Reminder: The gymnastics clinic is this Sunday from 11:30-12:30pm!
