Strength
a) Deadlift (3″ deficit) – 5×2 @ 85%+ (heavier than last wk), 1xME @ 70% (no deficit – touch n go)
b) GHR (3×15) or Hamstring Sliders (3×15)
c) DB Incline Bench Press – 5×8 (3 sec eccentric)
—Superset a/b/c every 4 min (ODD RDs) & every 3:30 on EVEN RDs. Stand on 3-4 mats or a 55# red comp plate. Don’t skip the back off set!!! Set-up benches on the rig by lowering a j-cup closer to the floor. Weight should be in between your flat bench & shoulder press. You may do a 5×6 @ 75-80% on the DL if you want to get in more reps instead of going heavy.
Conditioning
90 Sec AMRAP x 12 w/ Partner (interval)
18/15 Cal Row (RX+ = 22/18)
Max Double Unders
—Score = Total Double Unders between you & your partner
WOD Notes: You should be doing RX+ on the row if you’re an efficient rower! You should be able to have at a minimum 30 Sec to accumulate your DU, so please SPRINT!!! The purpose of this is to practice DU under extreme fatigue. It is 90 Sec on / 90 Sec off x 6 for each person.
Assistance
a) GHD Sit-ups – 8×15 (rest 30 Sec between)
b) DB Front Raises – 4×12 (pause each rep)