Strength – “Wk 3”
a) Reverse Front Rack Lunges (3″ deficit) – 5×10 (Do all 5 reps w/ one leg before switching)
b) Strict Pull-ups (wide grip) – 5×8 (advanced = 10 or weighted, novice = banded)
—Superset a/b every 3:30. Similar weight as last wk for part (a), since it’s a deficit today. Stand on a 55# comp plate or 45# plate. First set can be lighter for warm-up. Your last 2 sets should be very challenging!
Conditioning
18 Min AMRAP
25/20 Cal Row
5 Push Press + 5 Push Jerks 185/125#
1 Rope Climb 20ft
WOD Notes: Goal is 6+ rounds. Barbell = 70% of PP (try to pick a weight that is challenging for 5 PP reps, since the 5 jerks should be a little easier even though you’ll be a little fatigued). No need to worry about going fast this WOD, especially if this is your 4th day in a row. RC sub = 10 RR or 2 strict up/downs.
Assistance
a) L-Sit/Tuck (pegboard) – 6×45 Sec (rest 90 sec between)
b) DB Skull Crushers – 5×8 (heavy)