Strength
a) Bench Press (specialty bar) – 5×2 @ 80%+, 2 ME @ 70% (10+)
b) DB Bicep Curls – 4×12 (heavy)
c) GHR or Hamstring Sliders – 3×15 (should be going to failure)
—Superset a/b/c every 4 min. Try to go a little heavier than last week.
Conditioning
18 Min AMRAP w/ Partner
40/30 Cal Ski
80 Double Unders
20 Hang Power Cleans (increase every round)
WOD Notes: Goal is 4+ rds. You will jump rope at the same. The Ski/HPC are “you go, I go”. HPC = M: 185/195/205/215/225#, F: 125/135/145/150/155#. Start @ 65%. Try to do 5 reps at a time. DU sub = 60 singles/person or spend around 40 secs of double under practice.
Assistance
a) Hollow Rocks/Hold: 8 Sets – 40 Sec on / 40 Sec off
b) Cable Reverse Flies (standing) – 4×15 (slow eccentric)