10aug12: Friday = funday.

Having technical difficulty getting video off my phone.  So no G Sully and S. Larceny form Reviews.....

Similar but different.

Strength

1a) 10X2  Deadlift (10# heavier than last week)

or

10x2 Banded Deadlifts @ 55% Bar Weight + 30% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Incline Bench Press (30-35˚) – heavier than last week, rest 2 plus minutes.

Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.

Conditioning

4 rounds for time of:

6 Muscle-Ups
6 Box Jumps 32/26"  (1 xtra riser than normal)
24 OHS 65/45#

MU Sub-  12 PU/ 12 Dips/ 12 K2E

Midline

1a) 3X20 Back Extensions– rest 60 sec.

 1b) 3XME Strict T2B – rest 60 sec