Strength
a) Back Squat – 5×5 (3 Pause + 2 Regular) @ 75-80%
b) Dips (bar/ring) – 5×6 (Pause + slow eccentric – work on full ROM if no pain)
—Superset a/b every 3:30. Build to a heavy set of 5 for part (a). Use a weight for part (b) or a band if necessary.
Conditioning
12 Min AMRAP Ladder
1 Cluster 135/95# (RX+ = 165/105#)
10 Double Unders
2 Clusters 135/95# (RX+ = 165/105#)
20 Double Unders
3 Clusters 135/95# (RX+ = 165/105#)
30 Double Unders
***10 T2B after each round
—Continue pattern for the remaining 12 minutes. 4/40/10/5/50/10 etc…
WOD Notes: Goal is to get to the round of 7/70/10T2B. Cluster = 65% of PP or thruster (should be moderately heavy to where you need to take an extra second to pick up the bar after a few rounds). DU sub = 2x singles or 2x feet on versa.
Assistance
a) GHD Sit-ups – 4×25 (weighted) -rest 75-90 sec between
b) DB Reverse Flies – 4×12 (control eccentric)