Strength
a) Back Squat – 2×6, 2×4, 2×2, 1×1 @ (80/85/90/95%)
b) Straight Arm Lat Pulldown – 5×8 (slow eccentric)
—Superset a/b every 3 minutes
Conditioning
5 RFT
9 Box Jumps (high) 33/27″
15 Hang DB Curls 50/35#
18/15 Cal Ski
WOD Notes: Goal is 13-17 min. Try to stack a weight on a box to make it a little higher than you’re used to. You must stand up on top of the box to finish rep. Pick DB’s that you can go 15 reps unbroken with each rd.
Assistance
a) Santa Belly Abs (Week 4 – Day #1) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heaviest you’ve ever done)
b) Tibilias Raises – 3×25 (either use Tib Bar (10-20#) or the wall)