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Strength

1) Every 40 seconds for 6:00 (20 total reps):

2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

Stuck with 185 and blue band. Felt good, fast, explosive, and easy.

2) Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.

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

125, 135, 135 Tough. Last set was the best one though. Might could have done more. 

Conditioning

7 Rope Climbs 15′
7 Push Press 185/120#
5 Rope Climbs 15′
5 Push Press 185/120#
3 Rope Climbs 15′
3 Push Press 185/120#

8:34 Went really slow and not really for time. All the push press were easy. 

Rope climbs hurt my hands so bad. ugh.

Rest 15 mins

3 rounds for time

15 HSPU

20 KB (53/35) 

50 DU

5:37 Everything UB and felt good.

Well, everybody else was trying it so I thought I should too. lol

Awesome workout buddies today!

Graduation ceremony at the Capstone College of Nursing School.