CC 10/16/14

Strength

Box Squat with Buffalo Bar + 50% Bar Weight + 25% Band Tension, Foam Box - 10x2 175/90/265

175lb + green bands

 

Conventional Deadlift @~50% + ~30% Band Tension - 8x1 220/135/355

225lb + green + blue bands

 

Accessory

SSB Arch Back (squatting) Good Mornings - 8RM

160lb - quit after one set, back was feeling tingly, which happened last time we did SSB good mornings

 

Chair Deadlifts - 3x15 (stand up every 3rd rep) 135                 

135lb-145-155, up from 3x135 last time 

 

Reverse Hypers, 45 Degree Bent Knee - 3x20                        

3x25lb 

 

GHD KB Oblique Crunches - 3x20 per side 16

20lb-25-30

 

WOD

EMOM, As many rounds as possible (Goal: 20 Minutes):

Odd Minutes: 30 Double Unders + 5 Power Snatch (135/95)

Even Minutes: 7 Bar Facing Burpees + 7 Shoulder to Overhead (135/95)                         

 

This was ridiculous, I scaled to 125lb from the start and did three complete minutes and decided I needed more aggressive scaling. Rested two minutes and did 15:00 worth of 20 double unders + 4 power snatches 115lb; 5 bar facing burpees + 5 shoulder to overhead 115. I think you'd be hard-pressed to find a non-regionals level athlete who could do 20 minutes as prescribed.

 

Finisher

Barbell Hip Bridges - 10x10

2x155lb, 2x175, 6x185