Strength – “Week 1”
a) Bench Press (pause) – 5×5 @ 75-80%, 1xME @ 70% (10+ reps)
b) Seated BB Good Mornings – 5×10 (build to a heavy 10 rep)
—Superset a/b every 3:30. Make sure to pause each rep for part (a). Make sure to reach hips back as you hinge forward (keeping spine neutral) for part (b).
Conditioning
4 RFT
25/20 Cal Row
4 (5 HR Push-ups + 1 Wall Walk)
100 Yard Single Arm Farmers Carry (50R + 50L) – Heavy
WOD Notes: Goal is 15-19 minutes. Make sure to do the push-ups right against the wall, so you can transition right to the wall walks. The single arm FC is to the far curb with one arm. Switch on the way back. Should be challenging! Use Farmers handle or the heavier DB’s.
Assistance
a) Hollow Rocks – 6 Sets: 45 Sec on / 45 Sec off
b) Seated Incline DB Bicep Curls – 5×10 (heavy)