Strength
a) Deadlift – 5×5 (pause) @ 70-75%, 1 Set @ 65% pause at shins for as long as possible
b) DB Strict Press – 5×10 (heavy)
—Superset a/b every 3:30. For part (a), pause for sec after the bar gets off the ground for each rep. After you’re done the 5×5, 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 15+ secs.
Conditioning
5 RFT
20/16 Cal Bike
10 C2B Pull-ups (RX+ = 15 C2B or 6-8 Bar MU)
2 Laps DB Walking Lunges 70/50#’s
WOD Notes: Goal is 15-19 minutes. C2B sub = chin over bar, banded pu, or pulldowns with pulley. 1 lap = 4 mats. DB’s should be heavy!
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)