Strength – Week 3
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 80-82%
b) DB Pull-over – 5×8 (heavy – control eccentric)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).
Conditioning
5 RFT
5 (Front Squat + Thruster) 135/95# (RX+ = 155/105#)
10 GI Janes
***After 5 Rounds, finish with 800m Run
WOD Notes: Goal is 11-14 minutes. The reason is to get more squat volume in without doing too much overhead b/c of what we did on Saturday. Try to do all 5 complexes unbroken in the WOD. Use a pull-up bar above your reach if you can do a strict pu. You will only run once at the end of the WOD. If it’s too cold or running bothers your knees, you may bike 2000m or do 500/450ft versa climber.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 heavy/5 medium)
b) One Arm High Pulls – 4×12 each arm
REMINDER
100k Challenge starts this week. It costs $20 to enter & you have a chance of winning a Concept2 Rower as the main prize. I will also throw in additional prizes like a barbell & medball. Sign-up through the class sign-up sheet at the bottom! Also – Beer Mile is this Friday at 3pm if anyone is interested!