1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.
7×3 @ 135+50bands
1b) 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.
95×3, 105×3, 115×3, 120×3, 125×3, 130×2/F, 130×2/F
15 minutes alternating Triple-Under and Freestanding Handstand practice.
Practiced that stuff. Triple-unders are hard.
*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then practice Freestanding HSPU.
Conditioning (2 parts)
5 rounds for time of:
25 Split Jumps
5 Power Snatches 135/95#
25 HR Push-ups
*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.16:16
4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.1:37, 1:35, 1:41, 1:45