Strength
a) Back Squat – 5×2 @ 80-95% (heavier than last wk), 1xME @ 65% (12+ reps)
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b every 3:30. Try to end around 95% for part (a). If you feel really strong, for a PR, if not we’re testing next week.
Conditioning
5 RFT
20/16 Cal Ski
15 T2B
36ft Bearhug Sandbag Walking Lunges 125/90# (RX+ = 150/115#)
WOD Notes: Goal is 15-19 minutes. T2B sub = T2R, hanging knee raises, or GHD SU. The Lunges are 6 mats total (3 mats down + 3 mats back). They must be unbroken w/o putting the bag down. Try to hold the bag higher on the chest so that it doesn’t rest on your lap when you hit the bottom of lunge. If for some reason you’re soft, you may hold a DB in the zercher position as you lunge.
Assistance
a) Weighted Plank: 10 Sets: 30 Sec on / 30 Sec off
b) Face Pulls (rope pulley): 4×12 (pause each rep)