Strength
a) Bench Press – Do 6 reps (6th rep should be tough but not a 6RM), then do 4×2 with just 10 sec rest between sets (including after initial set of 6). That is one working set (14 total reps). Do 4 working sets.
b) Hollow Hold – Accumulate 3-5 minutes in least amount of sets possible. Superset with part a.
Conditioning
6 Min AMRAP
100m Carry (50m each arm) KB Suitcase Carry 70/53#
15 Wall Balls 20/14# to 10ft
—rest 2 minutes
6 Min AMRAP
150m Wall Ball Run 20/14#
15 KB Swings 70/53#
WOD Notes: This is a coaches WOD! Put in guesses on my desk. One arm farmers carry should be 3 laps inside the gym each arm or walk outside to the where parking lot meets road (then switch arms). WB run is to the Cantel sign.
Assistance
Weighted Plank: 1 Min on / 1 Min off – 5 set