Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Abs, Back/Bis, Lower Leg
35 Minute Running Clock
1) Single Leg Deadlift – 4×7 (each leg – challenging)
2) Barbell Bench Press – 5×3 (pause) @ 80%+, 1×8-12 @ 70%
3) GHD Sit-ups (weighted) or Weighted Sit-ups – 5×20
4) DB Seal Rows – 5×8 (pause at top & control eccentric)
5) Tibialis Raises – 4×10 (heavier than last wk)
—Try to complete all 5 exercises every 7 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.
Conditioning
For Time
50/40 Cal Row
15 Wall Walks (RX+ = 200ft HSW)
50/40 Cal Row
WOD Notes: Goal is 8-12 minutes. WW sub = 8-10 WW, 150 Shoulder Taps, or elevated inch worm using plyo box (15 reps).
Assistance
a) Banded TKE – 3×30 each leg
b) Weighted Foam Roll T-Spine: Accumulate 3 minutes
—Hold DB/plate on chest. Spend 1 min bear hug & the rest with one arm OH at a time.