CC 11/25/14

Strength:

Bench Press Against Doubled Micro (Under 200 lb. Max) or Mini (Over 200 lb. Max) Bands - 50% of floor press max as bar weight, 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)

125lb

 

Bench Press Straight Weight Top Set:

195x5 med grip

 

Accessory: 

Incline DB Press - 3x8

60lb-60-65 

 

"T-Bar" Rows - 4x10

Bar + 100lb, 125, 150, 150

 

One Arm DB Rows (Thumb Out at Top) - 4x10 Per Arm 40-50-55-55

55lb, 60, 65, 65

 

Inverted Barbell Rows Against Max Band - 4x10 red

(j hook on 12th pin up) red, red, red + yellow, red + yellow

 

Core: 

V-Ups + Ankle Weights - 3x20

Unweighted

 

WOD:

For TIme:

20 Power cleans (115/75)

20 Ring dips

15 power cleans

15 Ring dips

10 power cleans

10 ring dips

5 power cleans

5 ring dips                         

 

4:07 

 

Finisher                        

Lying, Banded Reverse Flys - 4x25

Orange