Strength
a) Back Squat – 10/8/6/4/2 (heavy for all sets)
b) DB Pull-over – 5×12 (heavy)
—Superset a/b every 3:30. Start @ 70% for the set of 10.
Conditioning
5 RFT
20 Wall Balls 20/14# to 10/9ft
10 Power Snatches 95/65# (RX+ = 115/75#)
20/16 Cal Row
WOD Notes: Goal is 14-18 minutes. WB should be done in 1-2 sets each round & PS (55%) = quick singles or link 2-3 at a time.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than normal)
b) EZ Bar Bicep Curls – 4×12
REMINDER: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan From Precision Fitness PT. Sign-up through the link here: https://go.dptpreneur.com/widget/form/yfrek9oOlaolXHhcRJoa