Strength
a) Deadlift – 2×8 @ 70%, 2×6 @ 75%, 2×4 @ 75%+
b) DB Lateral Raises – 5×10 (control eccentric)
c) Hollow Rocks – 5×30-45 Sec
—Superset a/b/c every 4 minutes. You may touch n go, but lower slow & no bouncing.
Conditioning
12 RFT w/ Partner (interval)
5 Power Cleans @ 70-75%
4 Laps Dball Bear Hug Carry 150/100#
12/10 Cal Assault Bike
WOD Notes: Goal is under 1:45 each round (sub 21 min total). Each person will do 6 rds. PC should feel heavy for 5 reps where you have to take an extra few secs between reps, but take less than 30 sec. You may start at 70% & increase to 75% by the end. 1 Lap = 6 mats. Sprint the bike (less than 50 sec!).
Assistance
a) Glute Ham Raises 4×10 (sub: 5-6 negatives) or Hamstring Sliders – 3×15
b) DB Bench Press – 4×10 (3 sec eccentric)
Reminder: This Saturday July 9th is Rage Cornhole Tourney/Hangout. Starts at 5pm & will go whenever we feel like stopping. It will be $20/ person & we’ll draw teams upon arrival.