Strength – Week 2”
a) Bench Press (pause) – 5×4 @ 75-80%, 1xME @ 70% (10+ reps)
b) BB Good Mornings – 5×8 (build to a heavy 8 rep)
—Superset a/b every 3:30. Make sure to pause each rep for part (a) & go heavier. Make sure to reach hips back as you hinge forward (keeping spine neutral) for part (b).
Conditioning
8 RFT
15/12 Cal Ski
40 Double Unders
***At the end of rounds 1/4/8, do 100 Yard Bear Hug Sandbag Carry 125/90#
WOD Notes: Goal is 13-17 minutes. If you can’t ski the 15/12 cals in a minute or less scale back to 12/10. DU sub = 20-25 dubs, 60 singles, or 80ft versa. The sandbag carry is to the far curb & back.
Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) Seated Incline DB Bicep Curls – 5×10 (heavy)