CC 12/2/14

Strength:
Strict Press Against Singled Micro Mini (Under 185 lb. Max) or Mini (Over 185 lb. Max) Bands, 50% Bar Weight - 8x3
95lb + orange

Bench Press Straight Weight Top Set:
1 Set, Med Grip Bench Press, 5 Reps increasing 5 pounds from the week before
200lbx5

Accessory:
Snatch Grip Behind the Neck Push Press - 5x5 (working up each set)

95lb-145-165-185-195

Strict Pull Ups Against Max Band - 3x8
Bands crossed - blue, red, red

 

Chest Supported (Flat) Barbell Rows - 4x10
Subbed land mind close grip rows 4x105lb + bar 

Banded Straight Arm Lat Pulldowns - 4x20
Blue kneeling choked from high pull up bar

Core:
Side Planks - 3x Max Time, Each Side                         
3x1:00 per side

WOD
15 min AMRAP:
5 shoulder to overhead (155/105)
10 deadlifts
15 box jumps

8 + 23

Finisher                         
Reverse Heavy Band Bench Press Rows - 4x25

4xgreen + black