Strength
a) Push Press – 6×2 (3 Sec Eccentric on the 1st Rep) @ 85-95%
b) Glute Ham Raises – 4×8-12 or Hamstring Sliders 4×15 (advanced = banded)
—Superset a/b every 3 minutes. We are working on overloading the eccentric portion of the PP, so do this part correctly.
Conditioning
3 RFT
75m Sled Drag 115/80# + 250m Run + 75m Sled Drag 115/80#
20 T2B (RX+ = 25)
(10 Push Press + 10 Push Jerks) 135/95# (RX+ = 155/105#)
WOD Notes: Goal is 14-18 minutes. You will drag the sled to the old “Evoqua” sign, then run to the “Eggs” sign & back to your sled where you will drag it back to Rage. Classes larger than 11 will have to have some people do the WOD in reverse or you can partner up on the sled drag. T2B sub = T2R, hanging knee raises, or V-ups. The barbell should be done in 2-3 sets max each rd. Use around 60% of your PP.
Assistance
a) 45 Sec on / 45 Sec off x 8 Sets (alternate between hollow hold & rock)
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)