Outlaw 27.07.2012

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this

• aktuelles 1RM 160 kg

1b) 5X5 Incline Bench Press (30-35˚) – heavy but no misses, rest 2 plus minutes.

•  Score: 80/85/85/85/85

Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.

Conditioning

7 minute AMRAP of:
12 Pullups
12 Pistols
12 HR Pushups

•  Score: 7 Runden
• Runde 1-6 jeder Übungsgruppe UB. Runde 7 nach 7 PlU abgesetz, rest UB

Midline

1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 3X20 UB GHD Situps – rest 60 sec.

•  both as rx'd ohne Gewicht

M/F/S - 4/7/2