Strength
a) Single Leg RDL – 4×8 (each leg – heavier than last wk)
b) Bench Press (close grip) – 6×5 @ 77-80% (close-grip)
—You may touch 2 KB/DB to the ground each rep for the RDL & use a BB for the bench press. Superset a/b.
Conditioning
For Time – “Regional Event #4”
2 Rounds of:
10 Power Snatches @ 77% of PS
12 Bar Facing Burpees
2 Rounds of:
10 Power Snatches @ 55% of PS
12 Bar Facing Burpees
WOD Notes: TD = 7-12 min. The first 2 rounds of 10 snatches should feel fairly heavy to where you have to do singles. The 2nd rd of 10 snatches should feel light to where you can touch n go most of the reps. You should really be able to pick up the pace once you finish the first 2 rounds, since the barbell will feel much lighter. Try to setup plates on your bar to where you only have to take off one plate on each side.
Assistance
a) Single Arm DB Rows – 4×12 (heavy)
b) GHD Sit-ups – 3×50 (sub: weighted Ab Mat Sit-ups – same weight as last wk)
