Strength
a) Good Mornings – 1×12, 1×10, 2×8, 1×6 (pause each rep for at least 1 sec)
b) Hamstring Work – GHR (5×8) – 5 sec slow eccentric or Sliders (4×15)
c) DB Lateral Raises – 5×10 (Pause + slow eccentric)
—Superset a/b/c every 4 Min. Use safety bar if possible for part (a) & focus on keeping back neutral as you hinge forward/reach hips back. Build to a heavy 12/10/8 for part (a).
Conditioning
18 Min AMRAP w/ Partner (interval style)
6 Hang Power Cleans (increase each rd)
8 DB Bench Press (heavy)
12/10 Cal Assault Bike
WOD Notes: Goal is to get 5-6 rounds each (1:30/rd). HPC = start @ 60% & increase by 5-10#/rd. SPRINT the bike!
Assistance
a) 30 Sec Hollow Rocks + 8 Human Flagpole Reps x 6 Sets (rest 45 sec between)
b) DB Reverse Flies (slight incline bench) – 4×15