Strength
1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension
Notes: The bar should be loaded with 50% 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
2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.
(We did not do the 7x2 so we do not know the exact weight to base this on. I am subtracting 10% from RX and basing this off my 1RM)
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
Every even minute for 10 minutes:
3 Clean & Jerks (full squat) @ 80%
Every odd minute for 10 minutes:
15 Burpees (or for me 1min of burpees)
*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.
Midline
1a) 3X25 UB GHD Situps - rest 45 sec.
1b) 3X15 Reverse Hypers - medium/heavy, rest 45 sec.
1b) 3X15 Reverse Hypers - medium/heavy, rest 45 sec.
It started good, but rapidly went down hill. How does the evil genius extract these results yet torture us at the same time.
ReplyDeleteBenched first: 185(5), 200(3), 215(3), 225(3), 225 (2+ needed a tad help)
DL: 205 + Blue bands (no issues)
COND: Burpee and Sq CL (160#). 11:59 total time. managed first round 'in time' but then slid off the 1min cadence for each movement.
GHD and Reverse hams.... ouch.