Strength
a) Banded RDL – 5×4 @ 65-70%+ (use straps – little heavier than last wk)
b) DB Bench Press – 5×10 (heavy!)
—Superset a/b every 4 minutes. Men use: purple or green, Women use: purple. Focus on bringing hips through fast to stand up each rep! Maintain good positioning with a neutral spine!
Conditioning
15 Min AMRAP
250m Run
5 Power Cleans @ 75%
10 C2B Pull-ups (RX+ = 5 Bar MU)
WOD Notes: Goal is 5-6 Rounds. 250m Run Sub = 150ft versa climber. PC = quick singles. Suggested RX = 205/135#. C2B Sub = banded pull-ups or lat pulldown (pulley).
Assistance
a) GHD Sit-ups – 8×15 (weighted) -rest 30 Sec between
b) DB Pull-over (1 DB) – 4×12 (heavy)