Strength “Week 6”
a) Back Squat – 5×2 @ 80-90% (1 Sec Pause + 1 Normal), 1 ME @ 70% (10+)
b) DB Pull-over – 5×12 (2 DB’s)
—Superset a/b every 3:30. Heavier than last WK for part a. We will test next week for a max unless you feel strong today go for it.
Conditioning
10 RFT
10/8 Cal Bike
8 T2B (RX+ = 10)
6 Double DB Snatches (2) 50/35’s# (RX+ = 55/45#)
WOD Notes: Goal is 13-18 minutes. You don’t have to reset monitors, but make sure to bike 10 or 8 cals each round. So you may finish over 100 or 80 cals at the end. T2B sub = T2R, v-ups, or knee ups. Snatches should be a little heavier than normal since its only 6.
Assistance
a) Weighted Plank – 5 Sets: 60 Sec on / 60 Sec off
b) Single Arm DB Bent-over Rows – 5×12 (each arm)