Strength
a) Back Squat – 5×3 @ 80-90% (heavier than last wk), 1xME @ 65% (12+ reps)
b) DB Pull-over (1 DB) – 4×12 (heavy)
—Superset a/b every 3:30. Try to end around 90% for part (a). You should not be leaving more than 1-2 reps in the tank after set 3, so go heavy!
Conditioning
4 RFT
15 Sumo DL High Pull 115/75# (RX+ = 135/95#)
2 Rope Climbs 15ft (no jump)
25/20 Cal Bike
WOD Notes: Goal is 13-17 minutes. SDHP – You should be able to touch n go 3-5 reps at a time. Try to keep the bar close the entire time & push knees out. The barbell should finish above the nipple line each rep. RC sub = Climb 10-12 feet or do 15 ring rows/rd.
Assistance
a) Weighted Plank: 4 Sets: 90 Sec on / 90 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)