Strength – Week 4
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 82-85%
b) DB Pull-over – 5×10 (heavy – control eccentric)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).
Conditioning
5 RFT
10 DB Hang Clean n Jerk 50/35# (RX+ = 60/40#)
12 C2B Pull-ups (RX+ = 15 or 5-7 Bar MU)
1000m Assault Bike
WOD Notes: Goal is 13-17 minutes. DB’s should be moderately heavy to where you can go unbroken the first 1-2 rds, then maybe have to break them up once later. You should be able to push press as well. C2B sub = chin over bar or banded PU. Reset monitors each round. Larger classes will have to use C2 Bikes as well. The 5000m total meters will give you 2500m credit towards your 100k.
Assistance
a) Weighted Plank – 4×30 sec, 2×45 sec, 2×60 sec (rest 30/45/60 sec by set)
b) One Arm High Pulls – 4×10 each arm (slow eccentric)
100k Challenge – Day 5 (MANDATORY #1 at some point throughout challenge)
6x500m (at your 2k pace – about 20 sec slower than your 500m PR)
—Rest 2 minutes between