Strength
a) 1 Push Press + 3 Push Jerks – 5 Sets @ 90%+ of PP
b) Banded Hamstring Curl Sliders – 5×8 (pause each rep)
—1 Set every 3 minutes. Lay on back with hips up. Heavier band or slide further back than you were last week.
Conditioning
4 Rounds (interval)
15/12 Cal Row
10 Push Jerks @ 65%
15/12 Cal Row
—Rest 2 min between sets
WOD Notes: Goal is sub 2 min each round. That means you need to be rowing hard especially since there’s 2 minutes of rest. This is similar to Mondays, but this should hurt much more because the 2 movements have a high power output unlike the DU/T2B. PJ should be unbroken but challenging.
Assistance
a) GHD Sit-ups or Weighted SU – 4×25 (rest 90 sec between)
b) DB Lateral/Front Raises – 4×10 each