Strength
a) Front Squat (1 1 1/4 + 2 Pause) – 5×3 @ 80%+ (heavier than last wk)
b) Reverse Barbell Bicep Curls – 4×10 (lighter than regular)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up. Pause Sq – At least 1 sec.
Conditioning
5 RFT
10 Hang Cleans (RD 1/2/3 = Muscle, RD 4/5 = Pwr)
2 Rope Climbs 15ft (RX+ = 20ft + 15ft)
15/12 Cal Assault Bike
WOD Notes: Goal is 16-20 min. HC = M: 135/185, F: 95/125. RC sub = 3 up/downs (strict), 12 Rings Rows, or 5 heavy pulleys.
Assistance
a) Weighted Plank – 6 Sets: 45 Sec on / 45 Sec off
b) DB Skull Crushers (Palms up) – 4×10 (control eccentric)
“Carve Your Pumpkin” – Day #1
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (3×12 – each leg)
Option #2 – Banded (just above knee) – (3×20 – each leg)
Option #3 – No Resistance. Just bodyweight. (3×25 – each leg)
***Pause each rep for at least a sec at the top with foot above hip level