Strength
a) Bench Press (2 pause 1-3″ above chest + 3 pause on chest) – 5×5 @ 80%, 1XME @ 70% (8-10 reps)
b) GHR (5×10 – weighted) or Hamstring Sliders (5×15)
—You may build to a heavy set of 5 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30. Weight should be similar or a little heavier than last wk.
Conditioning
12 Min AMRAP Ladder
2 Deadlifts @ 55%
3 Cal Ski
4 Deadlifts
6 Cal Ski
6 Deadlifts
9 Cal Ski
***3 Wall Walks to start each round. Continue the pattern until 12 min is up.
WOD Notes: Goal is to get to the round of 3/16/24. Everyone does the same amount of calories today to prevent confusion with counting. DL RX would be 275/185#. WW sub = 2/rd or 8-10 shoulder taps/ww.
Assistance
a) Hollow Rocks: 30 Sec on / 30 Sec off x 10 Sets
b) DB Skull Crushers – 4×12 (control eccentric)