Strength
a) Back Squat – 5×2 @ 85%+ (build to a heavy set of 2), 1xME @ 80% (6-8 reps)
b) Straight Arm Pull-down (pulley) – 4×10 (slow eccentric)
—Superset a/b every 3:30. Try to go heavier than last wk.
Conditioning
4 RFT
150m Sandbag Carry 125/90# (shoulder) (RX+ = 150/115#)
15 T2B
15 Burpee Box Jump Overs 24/20″
WOD Notes: Goal is 14-18 minutes. The Sandbag Carry is to the “evoqua” sign. T2B sub = T2R, hanging knee raises, or v-ups.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Seated DB Bicep Curls – 4×10