Strength
a) BB Shoulder Press – 5×4 @ 85% (wk 4 – little heavier than last wk) + 1 ME x 75% (8+ reps).
b) BB Hip Thrusts – 5×8 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes
Conditioning
10 Min AMRAP
4 Deadlifts 315/205#
8 T2B
12 One Arm DB Push Press 60/45# (6R + 6L)
WOD Notes: Goal is 7+ rds. DL = 65-70% (feel relatively heavy during the later rounds). You should be able to do touch n go or quick singles. T2B sub = T2R or Sit-ups (weighted). DB PP should feel challenging towards the end & unbroken.
Assistance
a) Banded Hollow Rocks – 8 Sets 30 sec on / 45 sec off
b) DB Bench Press (close grip: DB’s together) – 4×8 (3 sec tempo down)
