121229 Banded Deadlifts, Bench Press

Buy in:
5 min Airdyne
5 min DROMs
GHD sit-ups 2 x 15

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.
185# + blue band
Band tension was closer to 50% so bar weight was scaled down.
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.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
1X8 @ 135, 1X5 @ 145, 1X5 @ 155, 1X3 @ 175, 1X3 @ 185, 1X3 @ 195

Conditioning
3 rounds for total reps of:
1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 35#
*Rest 1 minute.
Score: 84 reps

Midline
5 min alternating BB TGU 95/65# (55#)

Cash out:
5 min Airdyne