Strength
a) 2 Front Squats + 3 Back Squats – 5 Sets @ 85-87% of FS
b) Straight Arm Pulldown (pulley) – 4×10
—Superset a/b every 3 min. After 2 FS, rack it & immediately go into your 3 BS.
Conditioning
1-10 Reps of:
Thrusters 115/75# (RX+ = 135/95#)
GI Janes
WOD Notes: Goal is 11-15 minutes. Thrusters should be unbroken every round and should be a challenge by round 8.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Barbell Bicep Curls – 4×10 (heavier than last wk – 3 sec eccentric)
REMINDER: Tues 5/10: Jim’s Sports Massage will be at Rage from 4-7pm. Sign-up on the class sign-up sheet at the bottom tab. $25/20 minutes.