Strength – “Week 3”
a) Back Squat – 5×4 @ 75-80% (3 Sec Pause, 3 Sec Tempo, 1 1/4, 1 Normal)
b) DB One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3:30. Heavier than last WK for part a.
Conditioning
15 Min AMRAP
12/10 Cal Bike
6 Hang Dball/Bag Cleans 150/115#
40 Double Unders
WOD Notes: Goal is 6+ rounds. Reset the monitor after each round. You may do the first rep of the Dball/bag directly from the floor. You don’t have to alternate but make sure to split reps evenly. DU sub = 60 singles, 20 DU, or 80ft versa.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Single Arm DB Bent-over Rows – 5×8 (each arm)