Strength
a) Push Press – 5×6 (5 Sec Eccentric on 1st 3 reps) @ 75%
b) GHR – 4×12 or Hamstring Sliders – 4×15
—Superset a/b every 4 minutes. We are working on overloading the eccentric portion of the PP, so do this part correctly. 5 Sec count down for the 1st 3 reps, then you can lower quickly on the last 3.
Conditioning
5 RFT
10 Push Jerks 155/105#
15 Wall Ball Sit-ups 14/10#
400m Run
WOD Notes: Goal is 14-18 minutes. Anchor feet if possible w/ DB’s against wall, touch ball behind you & throw OH against the wall. PJ = 60% (should be unbroken each round). The jerks should be unbroken each round & you shouldn’t need much rest before you pick the bar up. Try to push the runs! 400m Run sub = 1k Bike or 250ft versa.
Assistance
a) 20 Sec on / 20 Sec off x 12 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)