Strength
1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest exactly 60 seconds.
*Notes: The bar should be loaded with 60% 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
IF you are not using bands, OR don't feel like it go heavier than last week. If you fail to do all 7x3 with good form then repeat the weight and get the form corrected! Drop weight if you have to.
1b) 7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 90 seconds.
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Conditioning
"(Power) Elisabeth"
21-15-9 of:
Power Cleans 135/95#
Ring Dips
Ring Dips
WHO doesn't want these????
DL- Went heavier.... to 325.
ReplyDeleteBench. Heavier to 215.
Managed all reps. Tried to keep form on DL, but not sure it stayed perfect.
Elisabeth- 7:00. Cleans not bad, struggled w/ dips.