Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2) 7X2 Bench Press – heaviest possible, rest 60 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
3 rounds for time of:
7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups
-
S:
1) 255# w/green rage bands
2) 205/215/215/225/235/245/255#
C:
11:49 - thrusters were not fun. MU's were not as painful, rusty but more explosive. 2 weeks of art therapy and left shoulder recovering well. Deep joint/tendon pain still present but nerve bundle pain MUCH better and tolerable. Need to maintain some self control and hold back the next 2 weeks to heal up.
No comments:
Post a Comment