Strength – “Week 2”
a) Deadlift – 1×7 @ 65%, 4×5 @ 75%, 1×3 @ 80% (no touch n go on any set)
b) Dips (bar/ring) – 5×10 (use weight or assist with a band)
c) Tib Raises – 3×15 (Tib bar), 3×20 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Stand on a 55# comp plate or stack 3-4 mats.
Conditioning
15 Min AMRAP
15 T2B
45 Sec Wall Sit (weighted) 90/60# DB
15/13 Cal Ski
***If you finish the 6th round, you will just keep skiing in the remaining 15 minutes.
WOD Notes: Goal is 5+ rounds. T2B sub = T2R, hanging knee raises, or v-ups. Place the DB horizontally on quads as far away from the knees as possible & keep your hands off your body. Focus on pushing low back into the wall. If 45 Sec is too long with the weight take the weight off after 30 Sec & do remaining 15 Sec w/o weight.
Assistance
a) GHD Sit-ups – 6×20 (rest 45 Sec between)
b) Seated DB Bicep Curls (slight incline) – 5×8