Strength
a) Bench Press – 5×5 @ 80% (heavier than last wk)
b) Straight Arm Lat Pulldown – 5×8 (heavier than last wk)
—Superset a/b every 3 minutes
Conditioning
12 Min AMRAP
4 Dball Over Shoulder 125/80# (RX+ = 150/100#)
8 DB Bench Press (heavy)
12/10 Cal Ski
WOD Notes: Goal is 5+ rds. Dball should be heavier if possible. Choose DB’s that will be challenging for 8 reps especially by the 3rd rd. Focus on using entire torso/core on the ski instead of breaking at the arms first!
Assistance
a) Trunk Rotations (pulley) – 3×12 each side
b) Tricep Pushdowns (pulley) – 5×8 (heavier than last wk)