Strength
a) Deadlift – 5×3 @ 80-85%+
b) Dips (bar or ring) – 4×10 (advanced = weighted)
—Superset a/b every 3 minutes. No touch n go on DL. You may use a band on the dips. Focus on full ROM, lean chest forward as you come down.
Conditioning
Every 4 min x 5 Sets
6 Deadlifts @ 65-75%
8 DB Bench Press (heavy)
10 DB Pull-overs or 1 Rope Climb 15ft (RX+ = 20ft)
20/16 Cal Row (RX+ = 25/20)
WOD Notes: This WOD is meant target muscle endurance/hypertrophy more than cardio & act as an active recovery. Lots of chest/back work today as well between the dips/DB bench. You should be able to get around a min rest in between rds. You don’t have to row hard either. You may increase the DL as necessary but stay within %.
Assistance
a) Glute Ham Raises/Back Ext: 4×8 (3 sec eccentric) or Single Leg Curls (monkey feet) – 3×10 (each leg)
b) DB Lateral/Front Raises – 3×10 each