Strength – “Week 4″
a) Deadlift – 5×3 (pause 1/3 reps) @ 80-90%, 1xME @ 70% (10+ Reps)
b) Seated DB Strict Press – 5×6 (5 Sec Eccentric)
—Superset a/b every 3:30. For part (a), pause for a sec after the bar gets off the ground for rep #1 (5-10# heavier than last WK).
Conditioning
For Time
48ft DB Walking Lunges 70/50# (2 DB’s)
30 T2B
50/40 Cal Row
48ft DB Walking Lunges 70/50# (2 DB’s)
50/40 Cal Row
30 T2B
48ft DB Walking Lunges 70/50# (2 DB’s)
WOD Notes: Goal is 10-14 minutes. Lunges are 8 total mats (4 down + 4 back). You may hold DB’s at your sides or on your shoulders. T2B sub = T2R, hanging knee raises, GHD SU, or v-ups.
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 40 sec between)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)