Strength
a) Bench Press – Work up to a heavy single, then 3×8-12 @ 70%
b) One Leg RDL – 5×8 each leg (heavy!) —rest rear foot on (2) plates if necessary
—Superset a/b as needed. 18 Min Clock to get this work done
Conditioning
For Time
Buy In: 800m Run
“10 Rounds”
3 Power Clean @ 75%
6 Lateral Burpees Over Bar
Buy Out: 800m Run
WOD Notes: Goal is 14-18 minutes. If you don’t want to run you can Versa Climb 500ft or bike 2k each time (keep in mind we’ll bike again this week). PC weights would be 205/135#. If you don’t want to jump over bar that’s ok.
“Carve Your Santa Pumpkin” – Wk 3: Day #2
Hip Abduction (Lay on your side) – 4×8 Use Monkey Feet
Assistance
a) Pull over (2) DB’s – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets