Strength
a) Hex Bar Deadlift – 5×3 @ 80-85%+ (build to a heavy set of 3)
b) DB Lateral Raises – 4×15 (control eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a)
c) Birdie Complex – 1 Snatch + OHS + 1 Hang Snatch + OHS – 8 Sets @ 70-80%+
—This is the Rogue Fitness Challenge. One set every 90 Sec. Take more rest at the end.
***Do either a & b or just c
Conditioning
16 Min AMRAP Max Cal Assault Bike
Starting at 0:00, every 2 minutes do: (8 sets total: 4 each)
ODD RDS = 5 Wall Walks (RX+ = 7)
EVEN RDS = 15 DB Hang Curls 60/40#
WOD Notes: Goal is to have 60+ sec each round to bike. Score = total cals. WW sub = climb halfway up wall, 50 Shoulder taps/rd, or 100ft seal walk. DB Hang curls should be unbroken, but feel really challenging.
Assistance
a) L-Sit/Tuck (pegboard) – 10 Sec Hold + 10 Knee Tucks x 10 Sets
b) One Arm Rows (pulley) – 5×8 each arm (pause each rep)