Strength
a) Deadlift – 5×5 (pause just above knee cap for a sec on the way up) @ 75%
b) Strict Pull-ups (supinated) – 5×10 (use a band or pulley if necessary)
—Superset a/b every 3:30. During the pause, think about pulling the bar through your legs by utilizing lats. There is a going to be a little interference with the pull-ups, so you might need to stay a little lighter on the DL.
Conditioning – “20 Min Cap”
For Time
Buy In: 150 Double Unders
8 RFT
12/10 Cal Bike
4 Dball Over Shoulder 150/115#
Buy Out: 150 Double Unders
WOD Notes: Goal is 15-19 minutes. You don’t have to reset the monitors each round. DU sub = 200 singles, 100 straddle plate jumps, or 300ft Versa.
Assistance
a) GHD Sit-ups – 5×20 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15