Strength
1a) 10X1 3″ Deficit Deadlifts @ 85% – rest 60 sec. DEMO VIDEO
Notes: PLEASE watch the demo video. Do not use more than a 3″ riser. If this movement puts significant pressure on your low back, you may use a shorter riser.
265. almost 4". Might should have gone a little heavier but wanted to do it right the first time. Happy with this.
1b) 10X1 Incline Bench Press (30-35˚) @ 105% – rest 60 sec.
Notes: This percentage is based off the heaviest completed set from 120803.
125.
Conditioning
“T”
3 rounds for time of:
8 Hang Snatch (full squat) 155/105#
23 C2B Pullups
32 Single Arm BB OH Walking Lunges 75/55#
23 C2B Pullups
32 Single Arm BB OH Walking Lunges 75/55#
*There is a 15 minute time cap.
Notes: Single Arm Lunges should be apportioned with 16 steps taken while the BB is held with the left arm, and 16 steps taken while the BB is held with the right arm.
This sucked so bad! I got through 2 rounds at 15 mins. I should have practiced the one armed OH lunges a little more because my first set was so slow. I could tell they were neurological because the second and third set were easier and I was more tired ....hence they had to be a neurological thing.
Midline
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
2.5, 5, 10
1b) 3X20 UB GHD Situps – rest 60 sec.
completed.
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