Strength – “Week 3″
a) Deadlift – 5×4 (pause 3/4 reps) @ 80-85%, 1 Set @ 70% pause at shins for as long as possible
b) Seated 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 5×4, 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 10+ secs.
Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Ski
4 (12 DB Box Step-ups 20” + 4 Wall Walks)
WOD Notes: Goal is 3+ rounds. Partner A will do step-ups while Partner B does the WW. You will switch and do each movement 2x/rd. Leave your foot on the box as you do 6 SU in a row with one leg before switching. Hold (2) DB’s at your side 60/40#’s = RX. Sprint the ski bc you will have rest since it’s interval.
Assistance
a) L-Sit/Tuck (pegboard) – 4x60Sec (rest 90 sec between)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)