Strength
a) Bench Press (specialty bar): 5×4 @ 80% (2 pause above chest + 2 pause on chest), 1×8-10 @ 70%
b) Good Mornings: 4×10 – Build to a heavy set if you feel confident in technique.
—Superset a/b every 3 minutes. For BP – Use the multi-grip bar, camber bar, or yukon bar if possible & safety bar for the GM. You can even hold a DB at chest level for the GM.
Conditioning
10 RFT
3 Wall Walks
4 Dball/Bag Over Shoulder 150/115#
35 Double Unders
WOD Notes: Goal is 14-19 minutes. WW sub = Don’t walk hands as far back to the wall or 24 Shoulder taps. Try to go heavy on the Dball since it’s only 4 at a time. DU sub = 50 singles or 15-20 DU (should take about 20-25 secs.
Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 8 Sets: 30 sec on / 30 sec off
b) Tricep Push-downs (rope pulley) – 4×10