Strength (Week 5/5)
a) BB Good Mornings – 5×8 (pause at bottom on each rep)
b) DB Bench Press – 5×8 (1st 4 reps = 3 sec eccentric)
—Superset a/b every 3 minutes.
Conditioning
4 RFT
10 Power Clean 185/125# (RX+ = 205/135#)
2 Rope Climb 15ft (RX+ = 20ft)
400m Run
WOD Notes: Goal is 14-18 min. PC = 70% (quick singles that take around 45 sec each rd). RC sub = climb to 12ft, 6 heavy pulleys, or 4 up/downs. Run sub = 300ft Versa Climber.
Assistance
a) Strict Pull-ups – Accumulate 50 Reps (Sub: 20 3 Sec Negatives)
b) 20 Sec Hollow Hold + 20 Sec Hollow Rock – 5 Sets