Strength
a) Deadlift – 5×3 @ 77-80% (heavier than last wk)
b) DB Shoulder Press – 5×8 (control eccentric)
—Superset a/b every 3 minutes. No touch n go on DL.
Conditioning
12 Min AMRAP Ladder
2 Deadlifts 255/175# (55%+) (RX+ = 275/185#)
1 Wall Walk
4 Deadlifts
2 Wall Walks
6 Deadlifts
3 Wall Walks
***After each round do 4 shuttle runs (forward down/backward back)
—Continue pattern until 12 minutes is up
WOD Notes: Each shuttle run = Down & Back (6 mats + 6 mats). Goal is to get to the round of 12/6/4. WW sub = 8-10 shoulder taps/WW or climb 2ft from the wall. You should be able to touch n go a lot of the DL or you may do singles if necessary.
Assistance
a) DB Lateral + Front Raises – 3×15 each
b) Pallof Presses – 4×12 (pause each side – lots of tension on band)