Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 50% Bar Weight + 20% Band TensionNotes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
4 rounds of:
2 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute
Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.
-
DL: 235# w/rage bands. Based on 500# DL. Bands got pretty tight at top, didn’t weigh.
Bench: 225#
Metcon:
Row: 195 cals (60/47/44/44) – strong first round but backed down to 90% after first min knowing I had 3 rounds left.
Wall Walks: 5/4/4/4
Midline: done
Low on blood sugar after tonight. This one caught up with me. Had an olympic doc do active release on shoulder today. 3 months of shoulder impingement/inflammation pain and couldn’t bench 185# last week. After first day, there is hope of a quick recovery.
No comments:
Post a Comment