Strength
a) Deadlift – 5×5 @ 75% (3 Sec Eccentric – no touch n go)
b) DB Shoulder Press – 5×8 (3 Sec Eccentric – heavy)
—Superset a/b every 3:30. Pull from a dead stop each rep for part (a).
Conditioning
18 Min AMRAP Ski For Calories w/ Partner
—One Person is always skiing while the other person does:
10 DB Snatches (alternating) 70/50# + 20 Air Squats
WOD Notes: Goal is 15+ rounds (8 rounds each) & 200-300 Cals. Score is total cals on the ski erg. Alternate back and forth between skiing & the 10 DB snatches + 20 Air Squats for 18 Minutes. Focus on quality reps on both snatches & air squats (squat to depth & stand up).
“Carve Your Santa Pumpkin” – Week #2: Day #3
Hip Thrusts – 4×10 @ 75-80% of Back Squat
Assistance
a) DB Pull-overs (1 DB) – 4×12 (heavy – slow eccentric)
b) GHD Sit-ups – 6×18 — rest 45 sec between