Strength
a) Back Squat – 1×20 @ 62% (Wk 2 of 5)
b) Front Rack Lunges – 3×10 @ 47-50% of BS (slightly heavier than last wk)
c) Strict (close-grip) Pull-ups – 4×8-10 Reps (advanced use weight)
—You should be able to knock out the 1×20 BS quick, but make sure to do a few warm-up sets of 4-5 reps. Time your 20 rep. It should take under 90 secs.
Conditioning
14 Min AMRAP
14/11 Cal Assault Bike
14 (7R+7L) One Arm DB Push Press 50/35# DB (RX+ = 70/50#)
14 (7R+7L) One Arm Overhead Lunges 50/35# DB (RX+ = 70/50#)
WOD Notes: Goal is 5+ rds. Pick a DB where you can do the PP & Lunges unbroken separately. You don’t necessarily have to do all 28 reps unbroken with the DB, especially during later rounds.
Assistance
a) Weighted Plank – 5 Sets: 1 Min on / 1 Min off
b) One Arm High Pulls – 4×15 (each arm)