Outlaw 120817

Strength

1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.
// Didn't have the set up required for banded deadlifts, did deadlifts at 205# (probably a hair over 50% 1RM) as explosively as possible

1b) 7X3 Bench Press @ 70%, rest 60 sec.
// 155#, guessing my 1RM is around 225


Conditioning

7 rounds for total working time:

100m Shuttle Run (10m sections)
20 HR Pushups
10 Hang Squat Clean to Thrusters @ 115/75#

*Rest 1:1

// Total working time: 18:10, sets ranged from 2:20 to 2:40, happy I was able to do each set of push ups unbroken. Hang squat clean thrusters were done in 5-3-2 in every round, except the first round was 5-2-3. Hang squat cleans into thrusters were tricky at first cause I couldn't decide if I should have caught the bar in a full front rack at the bottom of the squat (finger tips barely supporting the bar) or having more of a thruster grip on the bar. Eventually realized the front rack grip was more efficient and since the weight was relatively light I could still do the press part of the thruster by sliding my fingers under the bar as soon as I got some separation between the bar and my shoulders. 

MFS 322, 3 on the mood mostly cause I pounded a ton of cookies last night.