Strength (15 Min Clock to get this work done)
a) Bench Press – Work up to a heavy single with regular barbell, 3×8-12 @ 70%
b) Good Mornings – 4×8 (work up to a heavy set)
—Bend knees a little more than normal for the good am’s so you can do a little more weight. Shin should be above or slightly in front of heel.
Conditioning
10 RFT
3 Dball Over Shoulder 150/100# (heavy)
6 GI Janes
9 Box Jump Overs 24/20″
WOD Notes: Goal is 15-20 minutes. Dball should be heavier than normal. You could do 2 heavier reps + 1 normal rep on the dball/sandbag if you don’t want to do all 3 reps with a heavier weight. Choose a pull-up bar above your reach if you can do a strict pu. Stay low on the BJO.
Assistance
a) Day #2 “Santa Abs” – Tabata Hollow Rocks: 10 Rounds
b) Tricep Pushdowns (neutral grip) – 4×12