Strength
a) Bench Press – 5×5 @ 85% (heavier than last wk)
b) Face Pulls (pulley: rope) – 4×10
c) Hollow Hold – 5×30-45 Sec (try to go a few secs longer)
—Superset a/b/c every 3:30 minutes
Conditioning “15 Min Cap”
10 RFT
1 Rope Climb 20ft
5 Deadlifts @ 60%
8 Bar Facing Burpees
WOD Notes: RX would be 275/185#, so you can gauge off that. It should feel moderately heavy to where you have to maybe rest a few extra secs after RC before picking up bar. You must avg 1:30/rd in order to finish under cap.
Assistance
a) DB Skull Crushers– 4×10
b) Glute Ham Raises: 4×12 or Single Leg Curls (monkey feet): 3×12 (each leg)