Friday 2012.12.14

December 14, 2012

[Outlaw 121207]

Strength

1) Every 45 seconds for 7:30 (22 total reps): 2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension
[highlight]@145 + red band[/highlight]

2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% – based off heaviest set from 121116, rest 60+ seconds.
[highlight]105×8, 120×5, 125×3, 125×3, 135×1/F, 130×2, 130×2.[/highlight]

Conditioning

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1

[highlight]3:07, 3:23, 3:46, had to cut it short to make it to the airport on time.[/highlight]

Midline

1a) 3XME UB T2B – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

[highlight]Skipped.[/highlight]

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