Strength
a) Bench Press (multi-grip, Yukon, camber) – 5×2 @ 80%, 2xME (8-10 reps @ 70%)
b) GHD Back Extensions (4×8) or Good AM’s (4×6)
—Superset a/b every 3 min. Heavier than last wk for both a/b. Use weight for the GHD & pause each rep. Keep back neutral for the Good mornings & stay light to keep form if necessary.
Conditioning
5 RFT
10 GI Janes
20 Banded Russian Swings 70/53# (black/red band)
12 Laps Shuttle Run
WOD Notes: Goal is 15-19 minutes. Choose a bar above your reach if you can do a strict pu. For the (B) Russian Swings, loop a band around an upright, step inside so that the band goes around your waist & walk away from where it’s anchored to create tension/resistance. Focus on driving hips through the band & squeeze butt to finish reps. 1 Lap = 6 mats (you don’t have to touch hand to the floor).
Assistance
a) Barbell Skull Crushers – 4×10 (slow tempo)
b) Banded Hollow Rocks – 8 Sets: 30 Sec on / 30 Sec off
Rage Beer Mile
—Black Friday at 4pm. Bring your own beverage of choice! Sign-up on the class sign-up sheet if you’re coming!