Wednesday, August 28, 2013

Power

1) 12x2 Box Squat @ 55% of 1RM + 25% band resistance of 1 RM
2) 8x1 Deadlift @40% of 1 RM + 30% band resistance of 1 RM

Accessories
3x10 Dimel Deadlift (light, fast, and explosive)

WOD
4 RFT:
200 m run
12 kb swings (1.5/1)
6 pull ups

Recovery: 100 seated banded good mornings

Fe Gamers
A) 9x3 banded bench press @ 50% of floor press 1 RM + 30% band resistance of 1 RM (varied grips)
B) ACCESSORIES: 1a) 2x8 weighted pull up
     1b) 2x20 GHD sit ups
     1c) 2x10 banded decline push up
     1d) 2x20 thumb down rear delt flys on flat bench
C) WOD
D) 100 Banded Tricep Pull Downs