Strength:
Box Squat w/ SSB + 55% Bar Weight + 25% Band Tension - 10x2
195lb, singled green bands to 12" box + 15lb plate
Deadlift @ ~50% + ~30% Band Tension - 8x1
235lb, doubled black bands
Squat Straight Weight Top Set
HBBS 8x245lb
Accessory:
1A. Band Inverse Curls - 3x10
Green band to -5 pin
1B. Squatting Good Mornings w/ SSB - 3x10
110lb, 120, 120 - did a squat, then shot my ass out into the bottom of a good morning, then opened hips to full extension
2A. Sumo Dimmel Deadlifts @ 30% - 3x30
145lb
2B. Plank 1 min middle, 30 sec/side, 3 sets
Done on elbows
WOD:
15:00 AMRAP
20 cal AD
20 DU
195lb, singled green bands to 12" box + 15lb plate
Deadlift @ ~50% + ~30% Band Tension - 8x1
235lb, doubled black bands
Squat Straight Weight Top Set
HBBS 8x245lb
Accessory:
1A. Band Inverse Curls - 3x10
Green band to -5 pin
1B. Squatting Good Mornings w/ SSB - 3x10
110lb, 120, 120 - did a squat, then shot my ass out into the bottom of a good morning, then opened hips to full extension
2A. Sumo Dimmel Deadlifts @ 30% - 3x30
145lb
2B. Plank 1 min middle, 30 sec/side, 3 sets
Done on elbows
WOD:
15:00 AMRAP
20 cal AD
20 DU
20 Situps
Subbed 20 cal row for AD and 20 burpees to target for DU. Completed 4 rounds
Finisher:
Single Leg Reverse Hyper 3x15
45lb
Subbed 20 cal row for AD and 20 burpees to target for DU. Completed 4 rounds
Finisher:
Single Leg Reverse Hyper 3x15
45lb
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