CC 10/21/14

Strength:

Push Press Against Singled Mini Bands + 50% Bar Weight - 8x3

5x120lb, 3x130, red bands

              

Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before.

190lb

  

Accessory:

Incline (feet on bench) Push Ups Against Max Band - 3x15                        

Blue, blue + red (didn't get 15 unbroken), blue

  

Ultra Wide, Thumbless Grip (thumb over bar), Strict Pull Ups, Dead Hang - 3x Max Reps                        

14-8-12

 

Bent Over Barbell Rows Against Micro Mini Bands - 4x10                        

95lb-115-105-105, orange bands

 

One Arm DB Rows (Thumb out at the top) - 4x10 Per Arm                        

40lb-50-55-55

 

GHD PVC "Paddling" - 3 Sets: 30 Seconds Backward, 30 Seconds Forward                        

 

WOD:

EMOM for Max Rounds:

1 Squat Clean (135/95), Adding 1 Rep Per Round

5 Burpees                        

 

8 rounds + 9 cleans 

 

Finisher:

200 Band Pull Aparts

Red band, sets of 20