29Aug12- WED. Deadlift & Bench Bitches

WOD 120829:

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.

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.

Strength/Conditioning

1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
1d) 3X15 Reverse Hypers/ Good Mornings. – medium/heavy, rest 30 sec.

REST is your 'walk' to the next station!

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.