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Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% 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.

195 + blue bands wrapped 3 times.

1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – 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, 135, 145, 155 Felt easy.

Strength/Conditioning

1a) 3XME UB Ring Dips – rest 30 sec.

10lb weight vest. 17, 18, 16 

1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.

53lbs. 

1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.

85(F on rep 3) so took off 10lbs to 75, 80, 80 

(80 goes up well but 85 was a struggle so just stayed at 80) These are so awkward.

1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

Notes: Notice the length of the rest intervals. DO NOT deviate from them. If more than 20 UB Ring Dips are possible add some sort of weight or weight vest.

 Good Mornings at 115, 125, 125.
I am so tired this week for some reason.  I feel like there is something wrong with me or maybe I just need more sleep. I have no pep in my step and just feel drained.