Strength – “Wk 5”
a) Back Squat – 1×10 @ 60%, 3×4 @ 82%+, 2×3 @ 85%, 1×1 @ 90%+
b) Straight Arm Pull-down (pulley) – 5×10 (heavy)
—20 Min Clock to get this work done. Superset a/b as needed. Go a little heavier than last wk for each set. The 1×10 set is meant to be a warm-up to get you ready for your working sets.
Conditioning
5 RFT
20/16 Cal Bike
12 DB Snatches (2 arm) 50/35#
WOD Notes: Goal is 10-14 minutes. Snatches should be unbroken each round, so rest extra after the bike if needed. One head only needs to touch the ground. Lower hips more if needed & remember to lock in lower back (stay tight).
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) BB Bent-over Rows (supinated) – 5×10
FEBRUARY CHALLENGE
Dry February – You will be entered into winning an unknown $ amount if you complete this challenge. If you avoid alcohol already, try cutting something else out that will improve your lifestyle like excess sugar.
Benefits of avoiding alcohol include:
- Improves mental clarity and cognitive function.
- Boosts physical health by reducing the risk of chronic diseases.
- Enhances sleep quality and promotes better rest.
- Supports weight management by eliminating empty calories.
- Strengthens relationships by fostering clearer communication.
- Increases energy levels and overall productivity