Strength
a) Back Squat (wk 3) – 2×6, 2×4, 2×2 @ 75/80/85%, + (1) 30 Sec Rack Hold at 125%
b) One Arm High Pulls – 4×12 each arm
—Use a little heavier than last week for each set. 20 Min Clock to get this all done
Conditioning
13 Min AMRAP Ladder
10 Double Unders
2 Front Rack Lunges 185/125#
2 GI Janes
20 Double Unders
4 Front Rack Lunges
4 GI Janes
30 Double Unders
6 Front Rack Lunges
6 GI Janes
***Continue pattern for the remaining 13 minutes.
WOD Notes: Goal is to get to the round of 70/14/14. DU sub = 1/2 DU, 2x singles, or Lateral Bar Hop Overs. FR Lunges should be pretty heavy to where you have to break them up after the round of 10. Pick a bar above your reach for GI Janes if you can do a strict pu.
Assistance
a) Weighted Plank – 5 sets: 1 Min on / 1 Min off (heavier than normal)
b) Couch Stretch – Accumulate 3 minutes each side