30Nov12: Friday-Strength and some Tough Conditioning.

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%.

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.

Midline

5 min alternating BB TGU 95/65#

(not for reps, but perfect form)

12Oct12: Friday

BB Gymnastics

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 75% of 120914.

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% of 120914.

Conditioning

Run 1 mile
15 min of  Muscle-Ups

record mile and # of MU.

Midline

5 minute AMRAP of:

BB TGU 65/45#