Tuesday, June 19, 2012

Friday June 15, 2012

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.
185lb + Orange Band
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video above.
1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes 
50lb DB (standing)
Notes: These should be performed between every other set of Deadlifts.
Conditioning
12 minute AMRAP of:
15 KBS 32/24kg
50′ High Prowler Push 215/165# (weight including Prowler) (Subbed Stairs w/ 20lb sandbag) 15 Wall Balls 20/14#  (Let every rep fall to floor because of sprained wrist)
50′ Low Prowler Push 215/165# (weight including Prowler)  (Subbed Stairs w/ 20lb sandbag)
3+15Kb Swings

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