Strength – “Week 2″
a) Deadlift – 5×5 (pause 4/5 reps) @ 75-80%, 1 Set @ 65% pause at shins for as long as possible
b) DB Strict Press – 5×8 (heavy)
—Superset a/b every 3:30. For part (a), pause for sec after the bar gets off the ground for each rep (5-10# heavier than last WK). After you’re done the 5×5, do 1 Rep where you stand it up & lower back down to mid shin & pause for as long as possible & stand it up once after. Shoot for 15+ secs.
Conditioning
6 RFT
12 Wall Balls 30/20# to 10/9.5ft
8 C2B Pull-ups (RX+ = Strict or 5-6 Bar MU)
12/10 Cal Bike
WOD Notes: Goal is 11-15 minutes. This is meant to be a shorter WOD, where you can move the whole time & not have to rest. WB should be unbroken with a heavy ball. C2B sub = chin over bar, banded, or pulley system (by bathroom). Reset monitor after each rd.
Assistance
a) L-Sit/Tuck (pegboard) – 6×40 Sec (rest 75 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)