Strength
a) Deadlift (3″ deficit) – 5×3 @ 80%+, 1xME (10-12) @ 75%
b) DB Incline Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Stand on a red/blue comp plate for DL.
Conditioning
Every 4 Min x 5 Sets
5 Wall Walks (RX+ = 60ft HSW)
10 FR Lunges (increase rds 3 & 5)
20/16 Cal Ski (RX+ = 25/20)
WOD Notes: Goal is to have 1+ min rest/rd. The point of this WOD is to get some heavy lunges in towards the end of the workout with an elevated HR & tax the shoulders with the WW/Ski. Ski the RX+ Cals if you want more of a challenge. M: 165/195/225#. F: 105/125/145#. You will only do heavy weight the 5th rd.
Assistance
a) DB Lateral Raises – 4×10 (2 sec eccentric + pause at top)
b) Glute Ham Raises – 4×10 or 4×5 Lower from the top slowly