Strength – “Week 5″
a) Deadlift – 5×2 (no pause) @ 85-90%, 1xME @ 70% (10+ Reps)
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30. Use a little heavier than last week for part (a).
Conditioning
5 RFT
8 Dball/Sandbag Over Shoulder 125/90#
12 C2B Pull-ups (RX+ = 15 or 6-8 bar mu)
150m Sled Drag 90/60#
WOD Notes: Goal is 14-18 minutes. Dball/sandbag should be a little lighter than normal. Sled Drag: ODD RD = Forward, EVEN RD = Backwards. You should be able to alternate between run/walk. C2B sub = Chin over bar, banded pu, or lat pulldown (machine pulley).
Assistance
a) L-Sit/Tuck (parallettes) – 5×20 tap overs (KB)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)