Strength
Every 2:30 x 5 Sets
a) Deadlift: 2 Reps @ 80+% (heavier than last wk)
b) DB Bench Press: 8-10 Reps (3 sec tempo down + Pause)
Conditioning
20 Min AMRAP – “Heavy Backwards Double 18.1”
28/24 Cal Row
20 One Arm Hang Clean n Jerk 60/40# (RX+ = 70/45#)
16 T2B
WOD Notes: You can do 5 in a row with one arm before switching. T2B sub = 10-12 t2b or 20 weighted sit-ups. Goal is 4-5 rds.
Assistance
20 Hollow Hold + 20 Sec Hollow Rock: 6 sets
Strength
Every 3 Min x 5 Sets
a) Back Squat: 3 Reps (3 sec eccentric) @ 80%+ (heavier than last wk)
b) Strict Pull-ups: 8-10 Reps (Rx+ = C2B) Sub: 4-5 negatives
Conditioning
12 Min AMRAP
10 Front Rack Box Step-ups 115/75# to 20″ (RX+ = 135/95#)
8 GI Janes
WOD Notes: Goal is 5+ rds. Step-ups should be unbroken each rd & somewhat challenging. You may step-up to a lower box if necessary, but try to almost be at parallel & use lighter weight if you have to. Pull-up bar height should be above reach if you can do a strict PU.
Assistance
Weighted Plank – 5 Sets: 1 min on / 1 min off
