Strength
a) Bench Press (specialty bar): 5×3 @ 80-85% (1 pause above chest + 2 pause on chest), 1×8-10 @ 70%
b) Good Mornings: 4×8 – Build to a heavy set. Heavier than last wk.
—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
5 RFT
5 Jerks 185/125# (60%)
10 GI Janes
5 Jerks 185/125#
20/16 Cal Row
WOD Notes: Goal is 14-18 minutes. Jerks will feel more difficult after the 10 GI Janes, but should be unbroken & challenging especially after rd 3. Choose a PU bar that is above your reach if you can do a strict pull-up. Use the row to recover each round except the last rd should be ALL OUT!
Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 12 Sets: 20 sec on / 20 sec off
b) Tricep Push-downs (bar pulley) – 4×12