Updated so MRod and SanFran can destroy me in a conditioning session that contains one of my GOATs!
Strength
Strength
1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 55% 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
2) Bench Press: 1X8 @ 70%, 1X5 @ 80%, 2X3 @ 85%, 3X2 @ 90% – based off 1RM
, rest 60+ seconds.
, rest 60+ seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
3RFT:
400M run
5 135# Squat Cleans
10 HSPU
50 DU
400M run
5 135# Squat Cleans
10 HSPU
50 DU
Midline
1a) 3XME UB T2B - rest 45 sec.
1b) 3X10 Reverse Hypers - heavy, rest 45 sec.
1b) 3X10 Reverse Hypers - heavy, rest 45 sec.
DL were pretty easy. 225# plus 2 blue bands (100#).
ReplyDeleteBench was a bit rougher. 3 sets at 90% stunk
175(8), 200(5), 215(2x3), 225(3x2).
Midline (waiting for the slow pokes): 17/15, 19/15, 13/15.
Conditioning: 19:03. MY HSPU stink. But I knew that.