Strength
a) Deadlift (3″ Deficit) – 5×5 + 8 Shrugs @ 70-80%
b) DB Lateral Raises – 5×8 (slow eccentric + pause)
—No touch n go. Weight should be similar to last week. You may dip/drive w/ legs on the shrugs.
Conditioning
10-20-30 Reps of:
DB Thrusters (m: 60/50/40#, f: 45/35/25#)
T2B
***400m run after each round
WOD Notes: Goal is 12-15 minutes. Decrease weight each rd as reps increase. Try to do the first 10 unbroken, but break up the round of 20 once & the round of 30 twice. T2B sub = T2R, GHD SU, hanging leg raises, or incline leg raises on bench.
Assistance
a) GHD Sit-ups – 5×25 —Work w/ partner (1:1 – work/rest)
b) Face Pulls (pulley) – 4×12