Strength
a) Bench Press – 6×3 (pause 1″ above chest, pause 2nd rep on chest, 3rd rep = regular), 1×12+ Reps @ 65%
b) Single Arm Farmers Carry – 4×40 yards (each arm) – heavier than last wk
—Superset a/b every 4 min. Use around 80%+ for part (a). You will carry a DB/KB/Farmers Handle w/ right arm out to where the parking lot meets the road & left arm on the way back. GO HEAVY!
Conditioning
15 Min AMRAP Ladder
1-2-3-4-5-6-7-8…DBall/Bag Cleans 150/115#
2-4-6-8-10-12-14-16…T2B
***10/8 Cal Bike to start each round
WOD Notes: Goal is to get to the round of 8/16. You will start each Rd with the bike. Try to alternate shoulders for the DBall/bag cleans. Share bags if class is large. T2B sub = T2R, GHD SU, hanging knee raises, or V-ups. You don’t have to reset the monitors, but add 10/8 cals each round.
Assistance
a) 25 Sec Hollow Rock + 25 Hollow Sec Hold – 6 Sets
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)