Strength – “Week 5”
a) Bench Press (pause – close grip) – 5×5 @ 70-75%, 2×1 @ 90%+.
b) BB Good Mornings (pause) – 5×6 (pause each rep for 3 sec)
—Superset a/b every 3:30. Pause each rep for part (a) & (b). Make sure to reach hips back as you hinge f(orward (keeping spine neutral) for part (b).
Conditioning – “20 Min Cap”
4 RFT
100 Yard Farmers Carry 100/70# (2 DB’s/KB’s/farmers handles)
250m Run
20 T2B (RX+ = 25)
20 Burpees to Target (RX+ = 25)
WOD Notes: Goal is to get under the 20 min cap. Try to get heavy on the FC, shouldn’t be light to where you’re running. T2B sub = T2R, hanging knee raises, or v-ups. Pick a bar just above height for burpees.
Assistance
a) Hollow Rocks – 8 Sets: 45 Sec on / 45 Sec off
b) Cable Reverse Flies (standing) – 4×12 (slow eccentric)