Strength
a) Push Press – 5×8 (5 Sec Eccentric on 1st 4 reps) @ 70%
b) Single Leg RDL – 4×8 (each leg) or GHR – 4×10-12
—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 4 reps, then you can lower quickly on the last 4. You may use KB’s or DB’s for part (b). You may take a break in between legs if needed.
Conditioning
4 RFT
400m Run
125m Front Rack Carry (DB/KB) 70/50#’s
12 GI Janes (RX+ = 15)
WOD Notes: Goal is 14-18 minutes. You may use (2) Db’s or Kb’s for the carry. One of the heads should be on the shoulders for Db’s. This carry will tax your core/midline & your shoulders. Go to the 2nd tree before the old “Evoqua” sign. If you’re fast at GI Janes you should be doing 15 reps. Use a pull-up bar that’s just above reach if you can do a strict pu. Run sub = 1200m ECHO bike (not sure why you’d want to bike instead, unless you have knee issues).
Assistance
a) 30 Sec on / 30 Sec off x 10 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)