Strength
a) Back Squat – 5×3 @ 80-82% (heavier than last wk), 1xME @ 70% (8-12 reps)
b) DB Pull-over (2 DB’s) – 5×8 (5 sec eccentric)
—Superset a/b every 3:30. 3rd rep for part (a) & 8th rep for part (b) should almost feel like you’re failing!!
Conditioning
10 Min AMRAP
3-6-9-12-15-18…Cal Bike
1-2-3-4-5-6…Wall Walks
—Rest 2 minutes
800m Run For Time (sub: 500ft Versa Climber )
WOD Notes: Goal is to get to get to the round of 21/7. WW sub = 10 shoulder taps/WW or you may split up between WW & ST as you get to the higher rounds. If you’re not going to run, you can bike (2K) again at the end which will be boring.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) One Arm High Pulls – 4×12 each arm