Strength
a) Back Squat – 5×2 @ 85%+ across, 1xME @ 65% (12-15 reps)
b) Straight Arm Lat Pulldown – 5×8 (3 sec eccentric – heavy)
—Superset a/b every 3:30. Heavier than last week for part (a).
Conditioning
5 RFT
10 Devil Cleans 60/40# (RX+ = 70/50#)
15 T2B
20/16 Cal Assault Bike
WOD Notes: Goal is 15-19 minutes. DC should be at least 5# heavier than you normally use for Devil Presses. T2B sub = T2R, hanging knee raises, GHD SU, or incline bench leg raises (do all 15 reps).
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Strict Pull-ups (neutral grip attachment) – 5×8 (3 sec eccentric)