Strength
a) Back Squat – 1×5 @ 70%, 1×3 @ 75%, 1×2 @ 80%, 3×1 @ 90%+
b) One Arm High Pulls – 4×8 each arm (slow eccentric)
—Try to get part (b) over with early so you can focus on your heavy squats at the end. Work up to a heavy 1 rep or stay lighter & do 5×5 @ 70%+.
Conditioning
5 RFT
6 Devil Press 50/35#
10 Front Rack Lunges 165/115#
60 Double Unders
—Rest as much needed
1 Min AMRAP of Basketball Free Throws (2nd line). (1 ball/person)
WOD Notes: Goal is 10-14 minutes. DP should be fairly heavy since its only 30 total reps. FRL = 45% of FS (shouldn’t be super easy for 10). DU sub = 30 DU, 45 sec worth of DU practice, or 100 singles.
Assistance
a) Weighted Plank: 8 Sets: 45 sec on / 45 sec off
b) Pull-ups (close grip): 4-6 reps every EMOM x 10. (RX+ = 5-7)
—If you’re using weight, do a set every 2 minutes instead