Strength
a) Bench Press – 5×5 @ 82.5% (heavier than last wk)
b) Straight Arm Lat Pulldown – 5×7 (heavier than last wk)
c) Hollow Rocks – 5×30-45 Sec
—Superset a/b/c every 3:30 minutes
Conditioning
1-10 Reps of:
Devil Press 45/30#
*30 Double Unders after each round & You must complete 400ft (2x200ft) on Versaclimber at some point during the WOD. The point of this is to give your shoulders a break from the DP/DU.
WOD Notes: Goal is 15-18 minutes. DU sub = 50 Singles each rd. You must do 2x200ft on the versa climber at some point during the workout. It is your choice. You will just have to keep an eye out when one becomes available.
Assistance
a) Tricep Pushdowns (pulley) – 4×15 (go a little ligher than normal)
b) Glute Ham Raises: 4×10 or Single Leg Curls (monkey feet): 4×10 (each leg)