Strength – “wk 2”
a) Back Squat – 1×7 @ 67%, 4×5 @ 80%, 1×3 @ 82-85%
b) DB Bent-over Rows – 5×8 (each arm)
—Superset a/b every 4 minutes. Pause each rep for the 1×3. Go a little heavier than last wk for each set.
Conditioning
10 Min AMRAP
2-4-6-8-10-12-14…Burpee Box Jump overs 24/20″
3-6-9-12-15-18-21…Russian KB Swings 88/70#
WOD Notes: Goal is to get into the round of 14/21 & possibly finish it. Keep climbing the ladder to 16/24 if you finish that last round. Try to go unbroken on the swings each round & go heavy!
Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) DB Pull-over – 5×10