CC 2/17/15

Strength

Bench Press with Football (or Swiss) Bar Against Doubled Orange (Under 200 lb. Max) or Red (Over 200 lb. Max) Bands + 40% of floor press max as bar weight - 8x3 (4 sets wide, 4 sets middle)

110lb + doubled red bands

Bench Press Straight Weight Top Set, adding 5 pounds from last week

3x210lb wide grip

Accessory:

Incline DB Press - 3x8

60lb, 70, 70+loadable handles

Pull Ups w/Weight Vest (adjust weight according to strength level) - 3x10

3x35lb

Chest Supported (Flat) Straight Barbell (or Cambered Bench Bar if you have one) 

Rows - 40-80 lbs. Chains Added + Max Bar Weight, 4x10

Subbed 4x10 Sweatt shrugs at 95lb

Wide Grip (Banded or Cable) Lat Pulldowns - 5x10

red + 2x blue bands per side, sitting on 12" box

Core:
Strict Toes to Bar - 3x10 (Max Time L-Hold on 10th Rep of Each Set)
Subbed 3x10 V-up

WOD:

For time:
25 Push Jerks (95/65)
50 Double Unders
20 Push Jerks (135/95)
40 Double Unders
15 Push Jerks (165/115)
30 Double Unders
10 Push Jerks (185/135)
20 Double Unders
5 Push Jerks (205/145)
10 Double Unders

10:34 - happy with this time, moved quickly between movements/while loading plates, my boy George, who has a hell of a lot more upper body strength than me (benched 2x280lb wide grip today) finished his sets of push jerks faster than I did but I made up time on my transitions and finished a few seconds ahead of him.

Finisher:
Incline Reverse DB Flys + Windmills - 3x20 Each

2.5lb plates
Superset with Battling Ropes - 3x2 Minutes

Subbed AD arms only 3x2:00