Strength
a) Deadlift (3″ deficit) – 5×2 @ 80%+ (heavier than 5×3 from 2 wks ago), 1×8-10 @ 70%
b) Dips (bar/ring) – 5×6 (slow tempo + pause: advanced = weighted)
—Superset a/b every 3 min. No touch n go. Partner up for DL to save time on cleaning up.
Conditioning
For Time
5 Dball/Bag over Shoulder 150/115#
10 GI Janes
400m Run
10 Dball/Bag over Shoulder 150/115#
15 GI Janes
600m Run
15 Dball/Bag over Shoulder 150/115#
20 GI Janes
800m Run
WOD Notes: Goal is 16-20 minutes. Use a bar that’s just above reach if you can do a strict pu. Dball should be a little heavier for the first 2 rds. If you have to back it off to a lighter bag for the round of 15 that’s fine.
Assistance
a) GHD Sit-ups: 10×10 (weighted) —rest 25-30 sec between sets
b) DB Lateral + Front Raises – 3×15 each (pause at the top)