121116

AM

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% 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

195 + blue band

2) 7X2 Bench Press – heaviest possible, rest 60 seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

135, 145, 155, 160, 165, 165, 165 These felt bad today. Need some work.

Conditioning

4 rounds (with partner)

150ft Prowler Push - 75ft down and back ( 215/125) 

Max effort HSPU (while other partner pushes the prowler)

HSPU 31, 31, 41, 40. This blew up the legs and shoulders.

PM

Strength

5,3,1 HBBS

215, 235, 250 - stopped there. Never really done this before. 

Conditioning

3 rounds for time of:

7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups

8:20 Everthing UB except MU and felt so good.  MU were UB, 2/singles, all singles. My chest was shot from bench and hspu earlier in the day. Very happy with this. 

Then

Reverse Tabata on AD

Saturday, 121117

Run