Strength
a) Back Squat – 4×10 @ 70-72% across
b) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
—Superset a/b every 3:30.
Conditioning
5 Rounds (interval style)
10 Hang Power Snatch (increasing by rd)
15 Burpees (no jump)
10 Laps Shuttle Run
—Rest 90 sec between rds
WOD Notes: Each rd should be under 2 minutes. You should be trying to push the shuttle runs since there is rest (change your weights during that time). HPS should be unbroken rounds 1-4 & you may have to break up the last rd. HPS = 95/115/135/155/175# for men, 65/75/95/105/115# for women. You don’t have to increase if you get to a certain weight & it feels challenging already. Shuttle Run Sub = 10 cal bike or 120ft versa.
Assistance
a) Santa Belly Abs (Week 2 – Day #1) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off (heavier than last wk)
b) DB Bicep Curls (same time) – 4×12 (slow eccentric)