Strength
a) Bench Press (specialty bar) – 5×3 @ 80%+, 1 ME @ 70% (10+)
b) DB Bicep Curls – 5×10 (heavy)
c) GHR or Hamstring Sliders – 3×18 (should be going to failure)
—Superset a/b/c every 4 min. Try to go a little heavier than last week.
Conditioning
For Time w/ Partner
70-50-30 Lateral Burpees over Bar
70-50-30 T2B
40-20-10 Clean n Jerks (increase each rd)
WOD Notes: Goal is sub 20 minutes. You will burpee at the same time. Jump over the bar if you’re capable! T2B sub = T2R, hanging knee raises, or V-ups. T2B & CnJ are “you go, I go”. CnJ = M: 155/185/225#, W: 105/125/155#. The last round of the barbell should feel heavy, since it’s only 5 reps each!! 60/65/75% by rd.
Assistance
a) Hollow Rocks/Hold: 10 Sets – 30 Sec on / 30 Sec off
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)