Strength
a) Bench Press (use 3″ bench board) – 5×5 @ 80%+ (pause each rep), 2XME @ 65% (10+ – no board)
b) One Arm Farmers Carry (use straps) – 3×30 Sec (each arm) – Heavier than last WK!
c) TIb Raises – 3×15 (Tib bar) or 4×20 (against wall)
—20 Min to get this work done (make warm-up quick, but get shoulders warm). Superset a/b/c as needed. You should be needing to put the weight down at the :30 sec mark for part (b). You can knock out the December Challenge today & record your weight on the whiteboard.
Conditioning
12 Min AMRAP Bike For Max Cals w/ Partner
Partner (a) does:
—3 Wall Walks
—6 Hang Power Cleans 185/125# (65%)
While Partner (b) Bikes
***Switch as soon as partner (a) is finished with WW. Continue pattern for 12 minutes
WOD Notes: Score = total cals between you & your partner. One person is always biking. The 3 WW & 6 HPC should take between 45-60 Sec at the most, so plan on doing around 6 rounds each. Try to find a decent pace on the bike that you can sustain for a minute each rd.
Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets