Strength
a) DB Incline Bench Press – 5×8 (heavy)
b) Strict Pull-ups – 5×8 (challenging for 8)
—Superset a/b every 3 minutes. You may sub heavy Lat Pulldowns instead of banded pu.
Conditioning
5 RFT
18/15 Cal Row
12 T2B
9 Push Jerks (increase weight by rd)
—rest 1 min between rds
WOD Notes: Goal is to be close to 2 minutes/rd. During your rest, change your weights. You should start @ 60% & try to get to 70-75% by the last rd. Goal is to go unbroken on all 5 sets, but if you have quick break on the heavier sets that’s ok. The row isn’t supposed to be all out, since we’re finishing on the jerks each round. Therefore don’t expect this WOD to be a burner. It’s all about being about to cycle heavy jerks while fatiguing your core & getting HR up.
Assistance
a) Barbell Bicep Curls + Skull Crushers – 4×10 each (heavy)
b) Banded OH Distraction – Spend 3-4 minutes total (palms should be up)
—Improves OH Positioning, external rotational capacity
c) T-Spine Plate Smash – Spend 2 Minutes on a foam roller w/ 25-45# plate standing on chest. Pull ribs down & just sit on tender spots for 5-10 secs at a time.