CC 2/13/15

Strength:

Bench Press with Straight Bar Against Doubled Micro Mini's [orange] (Under 200 lb. Max) or Mini's [red] (Over 200 lb. Max) - 1RM
185lb - frustrating because my left shoulder completely turns off on heavy bench and I have to roll my left shoulder up and off the bench to finish the rep

Behind the Neck Strict Press, Moderate/Wide Grip - 4x8
95lb, 115, 115, 115

Close Grip Pin Press/Floor Press (Set pins so that the bar is around 6-8" above chest) Against Doubled Micro Mini or Mini Bands - 8RM
Bench press to -11 pin, 135lb, 155x5

Accessory:
Decline DB Rollback Extensions - 4x12
25lb, 30x10, 25, 25

Bamboo Bar JM Presses w/Hanging KB's - 3x20

20lb per side, 26, 26 (12-8)

Core:
GHD Barbell Paddling (hold barbell in Zercher Position) - 30 Seconds Forward, 30 Seconds Backward. 3 Sets.
Done, this sucked

WOD:
3 Rounds for Time:
400 Meter Run
21 Single Arm DB Snatch, Alternating (70/50)
7 Bar Muscle Ups

14:26 - subbed 500m row for run

 
Finisher:
Band Pushdowns + Band Face Pulls - 3x50 Each
Red band