Strength
a) Deadlift – 2×1, 3×3, 3×5 @ 90/80/75%+
b) Bench Press – 2×1, 3×3, 3×5 @ 90/80/75%+
—You will have a 20 Minute clock to get all these working sets done. Try to work up to a heavy single for both in 10 min or less (doesn’t have to be a PR, cut it off if you start to lose form). Partner up with 1-2 people to limit the # of weights that are out.
Conditioning
18 Min AMRAP
20/16 Cal Row
15 Push-ups (Hands on 70/50# DB’s)
10 (Weighted Burpee + 1 DL) 70/50# DB’s
2 Rope Climbs 15ft (RX+ = 18-20ft)
WOD Notes: Goal is 4+ rds. You may do knee or banded push-ups if regular push-ups are too difficult. DB’s should be much heavier than what you normally use for devil presses. You will do a burpee with DB’s in hands + 1 touch n go DL (1 head hits floor). RC sub = 12 Strict Pull-ups, 20 Ring Rows, or 5 Heavy Pulleys/Rd.
Assistance
a) Santa Belly Abs (Week 4 – Day #2): Banded Hollow Rocks: 6 Sets Max Effort. Rest 1 minute in between.
b) One Arm High Pulls – 4×12 (each arm)