CC 12/19/14

Strength:

Push Jerk Against Micro Mini (Under 150 lb. Max) or Mini (Over 150 lb. Max) Bands - 1RM
220lb (failed 230), singled red bands

Close Grip Pin Press/Floor Press (Set pins so that the bar is around 6-8" above chest) Against Doubled Micro Mini or Mini Bands. Pause the bar on the pins between every rep - 8RM

165lb against doubled red bands, pins set at +11
 
Accessory:
DB JM Presses - 4x10

25lb

Medium Grip Bamboo Bar Against Doubled Mini Bands + Hanging Kettlebells - 3x1 Minute, Static Hold (Only descend with the bar, but never touching the chest and never holding in a lockout position)

kbs: 18lb, 26, 31 - 3x18lb on 10/28/14

Incline DB Reverse Flys + Windmills - 3x20 Each

2.5lb

Core:

Plank Against Max Band - 3x1 Minute

2 green, 2 green + red, 2 green + 2 red

WOD:

Ring-dip ladder

Rest 5 minutes

3/4 body-weight hang power clean ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed."

16/17 dips (152 reps)
9/15 cleans at 130lb (114 reps)

 
Finisher:
200 Band Pushdowns
Red