Strength – “Week 3”
a) Front Rack Lunges – 5×8 (4 each leg – build to a heavy set of 8)
b) Pull-ups (2 sec pause + slow eccentric) – 5×6 (advanced = weighted, novice = banded)
—Superset a/b every 3:30. Heavier than last wk, since there’s no deficit.
Conditioning
5 RFT
10 DB Cleans 70/50#
15 DB Bench Press 70/50#
30 Mountain Climbers
18/15 Cal Assault Bike
WOD Notes: Goal is 15-20 minutes. Try to use the same DB weight for both the Cleans/BP. You may use different weights if one exercise is easier for you than the other. The goal is to do the 15 reps unbroken each round on the BP or break up once during the later rounds. MT Climber standard = hands on handle of DB & you must toes must touch the head of DB each rep.
Assistance
a) Weighted Plank – 1:00/:45/:45/:30/:30/:30/:30/:30 (-rest same amount as the work)
b) Face Pulls (pulley) – 4×15 (pause each rep)