Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% 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) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
3 rounds for total reps of:
1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.
Midline
5 min alternating BB TGU 95/65#
-
1) 300# w/rage green bands.
2)
175#
190#
205#
230#
255# - 2 of the 3 reps were assisted
3) Total: 162
BOB's: 20/12/12
C2B: 25/13/14
DB: 23/22/21
TGU's: Worked up to 70#. Bad shoulder can't take it, shut it down.
No comments:
Post a Comment