Strength – “Week 5”
a) Back Squat – 5×3 @ 80-90% (1 Sec Pause, 5 Sec Tempo, 1 Normal), 1 ME @ 70% (10+)
b) DB Pull-over – 5×10 (2 DB’s)
—Superset a/b every 3:30. Heavier than last WK for part a.
Conditioning
100/80 Cal Bike For Time
***Every 1:30, starting at 0:00, do 10 One Arm DB Hang Snatches 70/50#
WOD Notes: Goal is 10-15 minutes. WOD starts with 10 one arm snatches. You may do all 5 reps with one arm before switching. Make sure to lock out each rep with DB overhead.
Assistance
a) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off
b) Single Arm DB Bent-over Rows – 5×8 (each arm)