Strength
a) Specialty Bar Squat (safety squat, camber, yukon) – 4×8 @ 65-70%
b) DB Bent-over Rows – 4×10 each arm – heavy
—Superset a/b every 3 minutes. This week is all about getting used to the new bar that you choose. Try to use the same bar each week if possible. These bars will challenge your trunk/core strength much more as you will be forced to maintain an upright torso.
Conditioning
15 Min AMRAP – “Open WOD 19.1”
19 Wall Balls 20/14# to 10/9ft Target
19 Cal Row
WOD Notes: This is a repeat from exactly 3 years ago. Goal is 6+ rounds. Try to do the wall balls in 1-2 sets every round and keep a steady pace on the rower (avg 20-30 strokes/min).
Assistance
a) Hollow Rocks – 10 Rounds Tabata
b) Straight Arm Lat Pulldown (pulley) – 5×8 (heavy)