Friday 130118

Strength

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
- 275#+ green band

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
- 285#/300#/315#

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.
-75#/85#/90#

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

1) With a 10 minute clock…

5 minute AMRAP of:
KB Snatches 24/16kg

-then (no rest)-
Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:
KB Snatches 24/16kg

-then (no rest)-
Run 400m

Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.

-136-64= 200 total KB snatches