Strength
a) Push Press – 5×2 @ 80%+ (build to a heavy 2), 1XME @ 70%
b) GHD Hip Extensions – 4×12 (advanced = weighted) – Pause each rep!
—Superset a/b every 3:30. You may also use that Roman chair as well for part (b). You don’t need a rack for part (a), but you can still use one if necessary. 5:30am class can have some people do BB Good Mornings (4×10) instead of GHD because of the large class.
Conditioning – “Time Cap: 20 Minutes”
For Time – “2025 Age Group Qualifier WOD #2”
75/60 Cal Row
21 Push Jerks 135/85#
75/60 Cal Row
15 Push Jerks 185/125#
75/60 Cal Row
9 Push Jerks 225/155#
WOD Notes: Goal is to get under the 20 min cap, which should be doable. Use around 55/65/75% of your 1RM Push Jerk. You should be able to do all 3 rounds of the bar in 1-2 sets, since there’s a lot of time in between sets with all the rowing.
Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 10 Rounds
b) DB Shoulder Press – 4×8 (heavy)