Strength
a) Back Squat – 5×2 @ 80-82% (heavier than last wk), 1xME @ 70% (8-12 reps)
b) DB Pull-over (2 DB’s) – 5×10 (3 sec eccentric)
—Superset a/b every 3:30. 2nd rep for part (a) & 10th rep for part (b) should almost feel like you’re failing!!
Conditioning
4 RFT
150m Sled Drag 90/60#
20 T2B
10 Devil Cleans 60/40# (RX+ = 70/50#)
WOD Notes: Goal is 16-20 minutes. Sled Drag = Forwards out to the “Evoqua” Sign & backwards back. You should be able to run majority of it. T2B sub = T2R, GHD SU, weighted su, or leg raises. The DB’s should be 5-10# heavier than you normally use for Devil Presses. The 5:30am class can have some start with the DC & work backwards since there’s only 11 sleds.
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) One Arm High Pulls – 4×10 each arm