Strength
1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 50% 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
2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
Conditioning
1) With a 10 minute clock…
5 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 800m
*Rest the remainder of the 10 minutes.
2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg
-then (no rest)-
Run 400m
-
S:
1) 250# - not ba
2a) 225/240/255#
2b) 80/85/92.5#
C: 120 reps + 50 reps (runs were uncomfortable today)
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