Strength – “Week 3”
a) Deadlift – 1×6 @ 75%, 4×4 @ 80%+, 1×2 @ 85%+ (no touch n go on any set)
b) Dips (bar/ring) – 5×8 (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
12 Min AMRAP
15/12 Cal Bike
12 T2B
8 Deadlifts @ 65%
WOD Notes: Goal is 5-6 rounds. T2B sub = T2R, hanging knee raises, v-ups, or weighted sit-ups. DL RX would be 325/225#, but if you use % that’s considered RX.
Assistance
a) GHD Sit-ups – 5×25 (rest 45 Sec between)
b) Seated DB Bicep Curls (slight incline) – 5×10