Strength
a) Back Squat (5 sec tempo down) – 4×6 @ 70-75%
b) One Arm Shoulder Press – 4×10 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.
Conditioning
5 RFT
8 DB Hang Sq Cleans 70/45# DBs
216ft Farmers Carry 70/45# DB’s
12 GI Janes
WOD Notes: DB should feel challenging for 8 reps which should be unbroken each rd. You should have to rest a little after the GI Janes each rd before you pick up the DB. FC = 6 mats x 6 times (6 laps). Use a bar that’s above your reach for the GI Janes if you can do an unassisted pu.
Assistance
a) Strict Pull-ups – 6 EMOM for 10 minutes (advanced = use weight)
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)
Schedule This Week
Mon & Tues – Normal
Wed – No 7pm Class
Thurs – PilgrimRage @ 9am
Fri – Open Gym 8am-1pm
Sat – Normal