Strength
a) Back Squat – 5×5 @ 75-80% (pause 5th rep for 2 sec)
b) DB Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Try to do at least 2 heavy sets on your back squats.
Conditioning
For Time
150 Double Unders
30 Sandbag/Dball Squats 125/90# (RX+ = 150/115#)
75/60 Cal Ski
30 Sandbag/Dball Squats 125/90# (RX+ = 150/115#)
150 Double Unders
WOD Notes: Goal is 12-17 minutes. DU sub = 75-100 DU, 2 min of DU practice or 250 singles. Squats should be done in 1-2 sets once you have the bag/ball on your back. Try to position it so that it’s centered in the middle of your upper back.
Assistance
a) EZ Bar Bicep Curls – 4×12
b) GHD Sit-ups – 6×15 – weighted (rest 45 sec between)