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

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

121204 Banded Deadlifts, Bench Press

Buy in:
5 min stationary bike
5 min DROMs

Strength:
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 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.
200# + blue band
2) 7X2 Bench Press – heaviest possible, rest 60 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
195#

Conditioning:
3 rounds for time of:
7 Muscle-Ups (2 Pull-ups/dips:1MU)
14 Thrusters 115/75# (95#)
21 GHD Sit-ups (angled bench)
Time: 17:24

121123 Banded Deadlifts, Bench Press

Buy in:
5 min jump rope
5 min DROMs
shoulder mob

Strength
1) Every 15 seconds for 5 minutes (21 total reps): 1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension 185# + blue band
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.
2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes. 185#
Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning
4 rounds of: 2 min.
ME Row for Calories -rest 1 minute 1 min. (Subbed burpees)
Wall Walks -rest 1 minute
Scores:
28/4, 23/4, 24/4, 21/4

Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) (modified w/ back extension bench. did 10 reps)
1b) 3X20 UB GHD Situps – rest 60 sec. (subbed angled bench)