120817

5:30am 

Warm up

10 min Airdyne

Strength

1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this DEMO VIDEO.

175 with blue bands wrapped around 3 times.

1b) 7X3 Bench Press @ 70%, rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets. 

125

Conditioning

5,4,3,2,1 MU

2,4,6,8,10 Front Squat (205/135)

3:26 Fun! 

Fly out for Summer Crush in a few hours! Can't wait.