A) High bar Back Squat
Lifting each 2:30 mins X 4 rounds
6-8 reps at 82% 1RM (or 8th rep feels like a 7/10 intensity)
Tempo 2110 @1-2.5kg heavier than last week
B) 20 AMRAP at grinding pace
6 DB Thrusters heavy
10 floor press DBs
14 bent over DB rows
18 med ball V-sups
RX+ 25/20kg Dbs, 30/20# ball
Rx: 20/15kg Dbs, 20/14#
Int: 15/10kg Dbs, 20/14#
Beg: 10/5kg Dbs, unweighted
C) Stretch
Hip flexors, glutes, lower back.
ENDURANCE
This new 8 week phase of endurance will focus on improving this Hero
wod Whitten.
Week 4
Muscle endurance at 8/10 RPE
Each 16 mins X3 rounds
40 Deadlifts 35/25kg
40 lateral burpees over the bar
65/48 Cal Air bike or 65/52 Cal Row
40 wall balls