Strength:
Front Squat with Reverse MICRO MINI Bands (doubled over the top of your power rack) - 1RM
345lb, singled red bands, orange felt like they were going to break
Accessory:
Seated SSB Good Mornings with Light Bands Pulling from Front - 10RM
120lb, 130, 140, red bands
Band Assisted Inverse Curls - 3x10
Green band from top of squat rack
Dimmel Deadlifts @40% - 3x20
175
Core:
Barbell Side Bends - 100 Per Side
75lb (30-30-40)
WOD:
For Time:
400 Meter Run
21 Thrusters (95/65)
21 Kettlebell Swings (70/53)
300 Meter Run
15 Thrusters
15 KB Swings
200 Meter Run
9 Thrusters
9 KB Swings
10:06, russian kbs
Rest 10 Minutes, then:
100 Meter Sprint:
10 Sets w/30 Seconds Rest
Finisher:
Overhead Squats with Bamboo Bar + Hanging KB's - 4x25
Skipped, left shoulder is in a bad spot, trying to see someone about it this week
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