Strength – “18 Min Clock”
a) Push Press – 2×5 @ 70%, 1×3 @ 80%, 3×1 @ 85%+, 1xME (8-12 reps) @ 70%
b) DB Bent-over Rows – 4×10 each arm (slow eccentric)
—Superset a/b as needed. Work up to a heavy single for part (a).
Conditioning
15 Min AMRAP
15/12 Cal Assault Bike
12 One Arm DB Hang Snatch 60/40#
16 One Arm DB Push Press 60/40#
2 Rope Climbs 15ft
WOD Notes: Goal is 4-5 rds. You will do 6 reps with the right arm, then 6 with the left arm for the snatches and then repeat with 8 each arm for the PP. You should be able to do all the reps unbroken, but get challenging. RC sub = climb 10-12ft, 12 Ring Rows, 5 heavy pulleys, or 3 strict up/downs.
Assistance
a) L-Sit Tap overs (Parallettes) – 5×20
b) Hip abduction (knee on rower seat) – 3×8 (each leg)
Announcement: The Running Clinic is Saturday May 4 @ 9:45am. Please sign-up using the link below! It’s free to all Rage members.
https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa