Outlaw Weds

Strength

1) Deadlift: 3X10 - heaviest possible, rest 3 full minutes
245-275-295 (probably could have done 305-315)

2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) -
heaviest possible, rest 60 sec. 135-145-145-145-145 (yeah these were
hard)

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second
count on the descent) - heaviest possible, rest 60 sec. 0-18-18-18-18
(also hard)

Notes: 2a & 2b should be performed in alternating sets.


Conditioning

For time:

30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)
70 Burpees

16:16