Tuesday, January 15, 2013

130115 Banded Deadlifts & Bench Press

Buy in:
5 min treadmill walk
300 rope jumps
5 min DROMs
pull-ups 10-6-4

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.
Read this wrong. Only did 1 rep @ 170# + blue band.
2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
165 x 5; 175 x 3; 185 x 3; 195 x 3 x 2

Conditioning
Every even minute for 10 minutes: 3 Clean & Jerks (full squat) @ 80% (power cleans scaled to 155#. legs are still extremely sore from "Karen" the other day. couldn't get all the way down fast enough and remain tight.)
Every odd minute for 10 minutes: 15 Burpees (scaled to 10)
*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.
Score: Burpees 5:06

Midline
1a) 3X25 UB GHD Situps – rest 45 sec. (angled bench)
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec. (RDL's @ 155#)

Cash out:
5min stationary bike
Hip and hammy mob

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