Strength
a) RDL (no bands) – 5×5 @ 75%+ (use straps – heavier than last wk)
b) DB Bench Press – 5×6 (5 Sec eccentric each rep)
—Superset a/b every 4 minutes. Keep plates just off the ground each rep to maintain tension in the posterior chain.
Conditioning
3 RFT
100 Yard One Arm Farmers Carry (heavy!)
15 Burpee T2B
30/25 Cal Row
WOD Notes: Goal is 13-17 minutes. Use a bar that you can reach or just have to jump a little bit for the burpee t2b. The one arm FC should be heavy to where you almost have to put it down before you finish each arm! Recommended weights are 135/70#+. You will walk across to the far curb with your left arm & switch on the way back.
Assistance
a) GHD Sit-ups – 6×18 (weighted) -rest 45 Sec between
b) DB Pull-over (1 DB) – 4×10 (heavy)