Strength – “Wk 6″
a) Back Squat – 1×8 @ 65%, 2×5 @ 82%+, 2×3 @ 85%, 2×2 @ 90% 1×1 @ 95%+
b) Straight Arm Pull-down (pulley) – 5×8 (5 sec eccentric each rep)
—20 Min Clock to get this work done. Superset a/b as needed. Go a little heavier than last wk for each set. The 1×8 set is meant to be a warm-up to get you ready for your working sets.
Conditioning
“Open WOD 13.1″ – 17 Min AMRAP
40 Burpees (to target)
30 Snatches 75/45#
30 Burpees (to target)
30 Snatches 135/75#
20 Burpees (to target)
30 Snatches 165/100#
10 Burpees (to target)
***Max Snatches 210/120# in remaining time
WOD Notes: Goal is to get 15+ reps on the 3rd barbell. Pick a pull-up bar that’s above your reach. The official standard was 6″ above your reach, but don’t worry about being exact. The first barbell should be super light (40%) to where you can no brush them & do at least 10 reps at a time. The 2nd barbell should still be pretty light (60%) to where you can do quick singles or do 3-5 touch n go at a time. The 3rd barbell should be (70%) & will force you to focus on each rep. Take your time & work on your form. Men 55+ = womens Rx weights & Women 55+ = 35/55/75/90#.
Assistance
a) Weighted Plank – 8 Sets: 40 Sec on / 40 Sec off
b) BB Bent-over Rows (supinated) – 5×12 (heavy)