Strength
a) Bench Press – 1×5, 1×3, 3×1 @ 80-85%, 2×8-10 @ 70%
b) Good Mornings: 4×8 – Build to a heavy set. Heavier than last wk.
—Superset a/b every 3 minutes. The BP is a regular barbell & safety bar for the GM. You can even hold a DB at chest level for the GM. Find a heavy single!
Conditioning
18 Min AMRAP
15/12 Cal Ski
10 Burpee Box Jump Overs 24/20″
5 Dball Over Shoulder 150/115# (heavy)
WOD Notes: Goal is 5+ rds. Try to use a heavier dball/bag if possible since it’s only 5 reps at a time. Use a lower box if necessary for the BBJO (no step-ups allowed – unless you can’t physically jump).
Assistance
a) Weighted Hollow Rock (hold plate w/ arms straight): 5 Sets: 1 Min on / 1 MIn off
b) Barbell Skull Crushers – 4×12