Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% 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
If setting up bands is a bit too difficult I would set up bar w/ about 75-80% of 1RM
2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.
These % are based on a date we were on 'holiday' which was a 7x2 'as heavy as possible'. Based on this you may want to base it off your 1RM and subtract 10%.
These % are based on a date we were on 'holiday' which was a 7x2 'as heavy as possible'. Based on this you may want to base it off your 1RM and subtract 10%.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
3 rounds for total reps of:
1 min ME Burpee Over-the-Box Jumps 24" (touch on top required) OR Double Unders (user's choice)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35# (G Sully's favorite )
*Rest 1 minute.
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35# (G Sully's favorite )
*Rest 1 minute.
Midline
5 min alternating BB TGU 95/65#
(not for reps, but perfect form)
DL: MRod figured out #s. 235# + 100#bands (two blue). 21 reps. 5min. NOT Bad.
ReplyDeleteBench: 8 @155#, 5@165, 5@185, 3@205, 3@215, 3@225 (barely)
Cond:
DU 68, 45, 54
C2B 14, 9, 7
G2OH (50#) 6,5,8
Had an odd week.
ReplyDeleteTuesday: Rest Day (stayed up late working)
Wed: Rest Day because I was too tired from Tusday.
Thursday: 2 mile run for time: 18:47
Friday: 2 Mile run. Did BBG from ealier in the week. Strength and conditioning
21/15/9
95# Thrusters
35# wieghted sit ups
Leg lifts 19:16
Saturday: Run 2 miles slow as molasses. 1/2 of Tommy Mac. HURT LIKE HELL and FAILED on the OHS. Had to strip the weight off the bar and just burn in form. 45# OHS still felt hard to get full range of motion.
Plan for tomorrow is the DL work out above with Hand Stand Push ups and and ME normal Pushups in place of bench press. No running. My knees need a break.