Strength
a) Push Press – 6×3 (5 Sec Eccentric on the 1st Rep) @ 80-90%
b) One Arm Farmers Carry – 4x50m (each arm) – HEAVY!
—Superset a/b every 3:30. We are working on overloading the eccentric portion of the PP, so do this part correctly. Walk across the street w/ Left arm then come back with Right arm.
Conditioning
8 RFT
15 Russian KB Swings 88/70#
3 Wall Walks
200m Run
WOD Notes: Goal is 15-19 minutes. Swings should be heavy & unbroken. WW sub = 1-2 + 8 shoulder taps/WW. The run is to the curb in the next parking lot entrance. Run sub = 500m bike.
Assistance
a) 40 Sec on / 40 Sec off x 8 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)