Strength – Week 5
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 82%+
b) DB Pull-over – 5×8 (heavy – control eccentric)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).
Conditioning
3 RFT w/ Partner
250m Sled Drag (1/2 Forward + 1/2 Backwards) 150/115#
6 Rope Climbs 15ft (RX+ = 18ft)
40 Sumo Deadlift High Pulls 115/75# (RX+ = 135/95#)
WOD Notes: Goal is 16-20 minutes. RC sub = 5 strict pu/RC, 8 RR/RC, or 2 Heavy pulleys. You should be able to touch n go 3-5 reps on the SDHP. You will get credit for 1000m for today’s WOD.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Bicep Curls (palms up) – 4×12
100k Challenge – Day 11 (MANDATORY)
5k Ski For Time
—Men = Sub 25 minutes, Women = Sub 27 minutes. You must screenshot your monitor when you’re finished. Have it count down from 5000 meters.