Strength
a) Bench Press – 1×5, 1×4, 1×3, 1×2, 2×1, 1xME @ 70% (8+reps) (each set should feel heavy!)
b) One Leg RDL – 4×8 (each leg)
—Superset a/b every 3 minutes. You may use KB or a barbell for the RDL. You can elevate back foot on 2 bumper plates to help w/ balance, but try to use front leg only.
Conditioning “25 Min Cap”
For time – “2023 Age Group Quarterfinal WOD #3“
50 shuttle runs (50ft/rep) or 1000m Run
7 rope climbs 15ft
25 bench presses 185/125#
7 rope climbs 15ft
50 shuttle runs (50ft/rep) or 1000m Run
Masters 55-64
♀ 95-lb bench presses, 12-foot rope climb
♂ 135-lb bench presses, 12-foot rope climb
Masters 65+
♀ 75-lb bench presses, 12-foot rope climb
♂ 115-lb bench presses, 12-foot rope climb
WOD Notes: Goal is to finish under the 25 min cap. You will bike 2400m or Versa 700ft if you don’t want to run. BP should be around 65% of your max. Should be able to do at least sets of 5. RC sub = climb to 12ft, 10 up/downs, or 14 Heavy pulleys.
Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 8 Sets: 30 sec on / 30 sec off
b) Skull Crushers (barbell) – 2×10 (overload eccentric – heavy), 2×10 Normal