Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Back/Bis, Lower Leg
30 Minute Running Clock
1) Barbell Hip Thrusts – 5×10 (heavy – pause each rep)
2) Barbell Bench Press – 3×1 (work up to a heavy single), 2×8-12 @ 70%
3) Tibialis Raises – 4×12 (same as last wk)
4) One Arm Rows (pulley) – 4×10 (each arm) -Split Stance
—Try to complete all 4 exercises every 6 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.
Conditioning
For Time
40/32 Cal Row
20 T2B
40 Push Jerks 135/95#
20 T2B
40/32 Cal Row
WOD Notes: Goal 8-12 minutes. T2B sub = T2R, GHD SU, weighted su, or v-ups. PJ = 45% (should be able to do at least sets of 10 reps minimum.
Assistance
a) GHD Sit-ups – 5×15 (weighted – heavier)
b) Banded TKE – 3×30 each leg
—Rest 45 Sec between sets of Sit-ups