Strength – “Week 2”
a) Back Squat – 5×5 @ 70-75% (4 Sec Pause, 4 Sec Tempo, 1 1/4, 2 Normal)
b) DB One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3:30. Heavier than last WK for part a.
Conditioning
4 Rounds (interval)
25 Russian Swings 88/70#
20 Burpees Over Rower
25/20 Cal Row
—Rest 1 min between rounds
WOD Notes: Goal is to be 3-4 min/round. Try to sprint the row since you have 1 min rest between rounds. You don’t have to jump over the rower if you physically can’t.
Assistance
a) Weighted Plank – 5 Sets: 60 Sec on / 60 Sec off
b) Single Arm DB Bent-over Rows – 4×10 (each arm)