Strength – “Wk 6”
a) Deadlift – 3×5 @ 82%+, 2×3 @ 85%, 2×2 @ 90% 1×1 @ 95%+
b) Dips (bar/ring) – 5×6 (5 Sec eccentric – Use a weight or band if necessary)
c) Tib Raises – 4×12 (Tib bar), 4×15 (use Wall)
—Superset a/b/c every 4 minutes. 20 Min to get this work done. Use heavier weights for part (a).
Conditioning
For Time
20 DB Hang Cleans 60/40#’s (RX+ = 70/50#)
30 Box Jump Overs 30/24″
40/32 Cal Ski
20 DB Hang Cleans 60/40#’s
40/32 Cal Ski
30 Box Jump Overs 30/24″
20 DB Hang Cleans 60/40#’s
WOD Notes: Goal is 11-15 minutes. DB Hang Cleans should be done in 1-2 sets & be challenging. BJO sub = jump to a lower box or stack of plates (no stepping unless you have Dr. Note).
Assistance
a) GHD Sit-ups – 10×12 (rest 30 sec between)
b) Seated DB Bicep Curls (slight incline) – 4×10 (heavy every set – palms up)