Strength
a) Back Squat – 5×6 (3 Pause + 3 Regular) @ 70-75%
b) Dips (bar/ring) – 5×7 (control eccentric – work on full ROM if no pain)
—Superset a/b every 3:30. Build to a heavy set of 6 for part (a). Use a weight for part (b) or a band if necessary.
Conditioning
20 Min AMRAP Ladder w/ Valentine
***24/20 Cal Assault Bike to start each round
2 (Power Clean + Hang Power Clean + Hang Sq Clean) 185/125#
8 T2B
4 (Power Clean + Hang Power Clean + Hang Sq Clean)
16 T2B
6 (Power Clean + Hang Power Clean + Hang Sq Clean)
24 T2B
—Continue with pattern until 20 min is up. (Bike/8/32, Bike/10/40, BIke/12/48, Bike/14/56).
WOD Notes: Goal is to get the round of Bike/12/48 & possibly into the 7th round of the Bike. You around 60-65% of Sq Clean for the WOD. T2B sub = T2R, Hang knee raises, incline leg raises, GHD SU, weighted su. The entire WOD is “you go, I go”.
Assistance
a) GHD SIt-ups – 5×20 (weighted) -rest 60 sec between
b) DB Reverse Flies – 4×15