CC 3/10/15

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)

135lb against doubled red bands

Bench Press Straight Weight Top Set:
1 Set, increasing 5 pounds from the week before.

3x220lb wide grip

Accessory:
Strict Press - 8RM
115lb, 125x7

Strict Pull Ups (Wide Grip, Thumbless) Against Micro Mini or Mini Band - 3x Max Reps
3x10 against crossed red bands

One Arm DB Rows (Supinate at top) - 3x10 Per Arm
75lb, 80 + handles, 90 + handles

Chest Supported (flat) Barbell Rows, alternating with Shrug (arms in hand) - 3x10 Each
95lb, 95, 105

Core:
Barbell Side Bends - 100 Per Side
Subbed 70lb db side bends

WOD:
5 Rounds:

In 3 Minutes:
400 Meter Run
10 Burpee Box Jumps
Max Reps KB Swings (70/53)

Rest 3 Minutes and repeat

In anticipation of double unders and/or pistols showing up in the open, changed the workout to:
3:00 AMRAP
250m row buy-in
10 pistols
30 double unders

1 + 30
2

2 + 5

2 + 3

2 + 7

Felt productive, pistols got better each round, gotta do a lot of warming up if they show up in the open.

Finisher:
Bamboo Bar Bench Press with hanging kettlebells, Wide Grip - 3x30 (10 second hold at top every 10 reps)

Subbed static stretching - 60 seconds each for hamstrings, quads, pririformis, calves, chest, tris