Strength – Week 6
a) Back Squat (pause each rep for 1 sec) – 5×3 @ 85%+, 1xME @ 70% (8-12 reps)
b) Straight Arm Lat Pulldown – 5×8 (heavy – control eccentric)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).
Conditioning
15 Min AMRAP Max Burpees
Every 90 Sec, starting at 0:00 do:
***ODD RD = 10 Front Rack Step-ups (20″) 135/95#
***EVEN RD = 12 T2B (RX+ = 15)
WOD Notes: Goal is 100+ burpees. You need to finish each burpee with a small jump with feet under you. You should have at least 45 sec/rd to do your burpees. Step-ups should be challenging for 10 reps. T2B sub = T2R or hanging knee raises.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 4×12 each arm