Strength
a) Bench Press – 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+, 1xME @ 70%
b) GHR (5×8 – weighted + 5 Sec eccentric) or Hamstring Sliders (5×15)
—Work up to a heavy single. Try to keep hips on the bench as it gets heavier. Superset a/b every 3:30.
Conditioning – “20 Min Cap”
5 RFT
10 Bar Facing Burpees
10 Hang Power Clean 165/110# (RX+ = 185/125#)
15 HR Push-ups (RX+ = 20)
20/15 Cal Row
WOD Notes: Goal is 16-20 minutes. HPC = 65% (unbroken & challenging). Push-up sub = 10 reps, band assisted or elevate hands on a bench (keep rigid plank position).
Assistance
a) Hollow Rocks: 45 Sec on / 45 Sec off x 6 Sets
b) EZ Bar Skull Crushers – 5×8 (control eccentric)