Strength – “Week 4”
a) Bench Press (pause) – 6×2 @ 85-90%, 2xME @ 70% (10+ reps)
b) BB Good Mornings (pause) – 5×7 (build to a heavy 7 rep)
—Superset a/b every 3:30. Pause each rep for part (a) & (b) & go heavier for both parts. Make sure to reach hips back as you hinge f(orward (keeping spine neutral) for part (b).
Conditioning
3 RFT
30/25 Cal Bike
100 Yard Single Arm Farmers Carry (50R + 50L) – Heavy!
20 Burpee Box Jump Overs 24/20″ (RX+ = 25)
WOD Notes: Goal is 15-19 minutes. The FC should be heavy to where you need a few extra secs at the curb before you switch arms. RX would be 155/115#. If there aren’t enough Farmers handles use the heavy DB’s or switch the order so that you can share. I put the BBJO last so that you could push the pace on them to finish the WOD.
Assistance
a) Hollow Rocks – 8 Sets: 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 4×10 (slow eccentric)