Strength
a) Back Squat – 5×5 @ 70-75% (5/4/3/2/1 Sec Eccentric by rep)
b) DB Pull-over – 5×10 (2 DB’s) – heavy
—Superset a/b every 3:30. Rep 1 = 5 sec eccentric, Rep 2 = 4 sec eccentric, etc… Should be a little heavier than last week’s weights.
Conditioning
5 RFT
400/350m Row
10 DB Bench Press (heavy)
Double Unders (# of strokes it takes to finish 400/350m row)
WOD Notes: Goal is 14-18 minutes. DB’s should be heavy for 10 reps to where you’re almost failing by the 4th round. Slow the tempo down if it feels too light so that it’s challenging. Slow your stroke rate down on the rower & work on hard pulls, so that you don’t have to do a lot of double unders. DU = 1.5x singles or 2x (# strokes) on versaclimber. Shoot for less than 60 pulls on the rower.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)