WOD
Strength
DL: APRE – 4/4 weeks – Last week!
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#
Conditioning
4 Rounds for Time:
16 Weighted Step-ups (50/35 DBs)
200M Run
10 Thrusters (115/75)
Extra
Before
Clean Blocks @ below knee: Clean Pull + Clean: 60/3, 70/3, 75/2*2, 80/2*2 sets, 85/2*2 sets, 90/1*2 sets, 90+/1 only if no misses
25 hollow candlestick rolls
4 Sets:
5 Hollow / Arch on Rings
5 Banded Ring MU
5 Ring Dips
*5 sec. rest b/n exercises
*2 min. rest b/n sets
After
100 high plank shoulder taps