CC 1/29/15

Strength:
Box Squat with Giant Cambered Bar + 50% Bar Weight + 25% Hanging Chains - 10x2
175lb + 50lb in chains to 12" box + 25lb plate

Sumo Deadlift Against 30% Band Tension - 1RM
385 + doubled black bands

Accessory:
Squat Straight Weight Top Set:
1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with around 50% of your max.
185lb

Anderson Front Squat 5x5
195lb, 200, 205, 210, 225

SSB (or straight bar) Good Mornings - 3x10
95lb, 115, 125 straight bar

Glute Ham Raises - 3x Max Reps
12, 12, 12 + 10lb plate
 
Core:
Heavy Band Crunches - 3x30
Black band
 
WOD:
Open Workout 14.2

Every 3 Minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

From 9:00-12:00
2 rounds of:
16 overhead squats
16 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

186 (16 OHS, 16 C2B, 10 OHS) - hit 192 last year, fairly certain I would have beat that if I didn't tear my hand on the round of 16 C2B, ended up doing 2-3 kipping pullups instead of big chunks of butterflys, also definitely would have beat my score last year if I didn't do 2 hours of lifting beforehand.

Finisher:
Band Adduction (bring legs together) - 4x25 Per Leg
Orange