Strength – “Week 3”
a) Bench Press (pause) – 5×3 @ 80-85%, 2xME @ 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 for both parts. Make sure to reach hips back as you hinge forward (keeping spine neutral) for part (b).
Conditioning
5 RFT
8 Laps Backwards Sled Drag 115/90#
12 GI Janes (RX+ = 15)
WOD Notes: Goal is 12-16 minutes. 1 Lap = 5 mats (should be a fast walk & get difficult where your legs are burning by the 8th lap). Drag the sled across the line each lap. Cross over the straps behind your back & pin hands at sides to save grip on the sled drag. Pick a pull-up just bar above your reach if you can do a strict pull-up.
Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) Cable Reverse Flies (standing) – 4×12