Strength
a) Back Squat – 5×3 (2 Pause + 1 Regular) @ 80-90%, 1xME @ 70% (8-12 reps)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30. Build to a heavy set of 4 for part (a).
Conditioning
12 Min AMRAP Ladder
1 GI Jane (6″ above reach)
2 Goblet Squats 90/60# DB (RX+ = 100/70#)
2 GI Janes
4 Goblet Squats
3 GI Janes
6 Goblet Squats
***4 Laps One Arm Farmers Carry after each round 90/60# DB (RX+ = 100/70#)
—Continue pattern for 12 Minutes (4/8/4, 5/10/4, 6/12/4, 7/14/4…)
WOD Notes: Goal is to get to the round of 8/16/4. Use a bar that’s higher than normal above your reach for GI Janes if you can do strict pull-ups, since it’s not a lot of reps at a time. 1 Lap = 4 mats for the one arm FC (switch arms every 2 laps).
Assistance
a) GHD Sit-ups – 10×12 (weighted)
b) DB Reverse Flies – 3×20 (control eccentric)