Strength
a) Deadlift – 2×6 @ 70%+, 2×4 @ 80%+, 3×2 @ 85%+ (no touch n go)
b) DB Strict Press – 4×12 (heavy)
—Superset a/b every 4 min. Heavier than last wk for Sets of 2 reps.
Conditioning
For Time
20 DB Box Step-ups (2) 50/35# DB’s 20″ Box
10 Wall Walks
50/40 Cal Row
20 DB Box Step-ups (2) 50/35# DB’s 20″ Box
50/40 Cal Row
10 Wall Walks
20 DB Box Step-ups (2) 50/35# DB’s 20″ Box
WOD Notes: Goal is 15-18 minutes. Switch every 5 reps on the step-ups & keep foot on the box each rep. Leg should be at or just below parallel. WW sub = 8 shoulder taps/WW or you can do a mixture of WW & shoulder taps.
Assistance
a) L-Sit/Tuck (pegboard) – 10×20 Sec (rest 60 Sec between)
b) DB Skull Crushers – 5×10