CC 11/20/14

Strength:

Front Squat to Low Box (normal foot stance) @60% Bar Weight + 25% Band Tension - 8x2

195lb, 12" box, single red bands

 

Rack Pull (Set pins so that the bar is at the top of your shins), Conventional Stance - 1RM

455lb, attempted 500 after which didn't feel safe, could probably do 485 or so

 

Accessory:

Seated SSB Good Mornings - 8RM

160lb

 

Zercher Squats - 3x10

3x135lb 

 

Dimmel Deadlifts @40%  - 3x20

3x175lb

 

Dumbbell Side Bends - 4x20 Per Side

4x55lb

 

WOD:

8 Minute AMRAP:

8 Alternating Pistols

16 KB Swings (70/53)

24 Sit Ups

 

3 + 8 

 

Rest 10 Minutes, Then:

 

15 Minute EMOM:

Minute 1: 1 Deadlift (225/185) + 1 Push Up

Minute 2: 2 Deadlifts + 2 Push Ups

Etc...

 

DNF - 14/15 pushups, had 10 seconds to do 15 pushups after the set of 15 deadlifts, took me 11 seconds. 

 

Finisher:

45 Degree Bent Knee Reverse Hypers - 3x20

3x25lb