Strength
a) Front Squat (Pause) – 6×2 @ 85%+ (heavier) + 1 ME @ 75% (8-12 reps)
b) Barbell Bicep Curls – 4×12 (control eccentric)
—Superset a/b every 3 min. Pause at least 2 sec for the FS.
Conditioning
“For Time” –
Buy In: 250m Backwards Sled Drag 90/60#
3 Rounds:
10 Clean n Jerk 185/125#
20 T2B (RX+ = 25)
Buy Out: 250m Backwards Sled Drag 90/60#
WOD Notes: Goal is 14-18 minutes. You should be able to alternate between slog jog & walk fast for the sled drag. CnJ = 65%. T2B sub = T2R, Weighted su or leg raises. If it’s too cold for you, bike 50/40 cals in the nice warm gym.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / 1 min off
b) Barbell Skull Crushers – 4×12
“Carve Your Pumpkin” – Wk 2 Day #1
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (4×10 – each leg Heavier)
Option #2 – Banded (just above knee) – (4×15 – each leg)
Option #3 – No Resistance. Just bodyweight. (4×20 – each leg)
***Pause each rep for at least 1-2 sec at the top with foot above hip level