Tuesday - OL 121207

Warmup, among other things, 5 rounds: 5 Kipping HSPU, 10 Situps

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension
\\ 220#

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. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% – based off heaviest set from 121116, rest 60+ seconds.
\\ 1x8 170
1x5 190
2x3 200
3x2 210

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1

\\ 9:47 - 2:56/2:16/2:15/2:20, C2B unbroken first round then 10-5 thereafter, Push Presses unbroken

Midline

1a) 3XME UB T2B - rest 45 sec.
\\ 20-10-10, weak - maybe I should start alternating between T2B and situps in my warmups
1b) 3X10 Reverse Hypers - heavy, rest 45 sec.
\\ 50-60-60#