Strength
1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.
- Score: 1 RM 160 kg,
- Set Up: 1 lila Band
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this1b) 7X3 Bench Press @ 70%, rest 60 sec.
- Score: 1RM 108 kg
Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.
Conditioning
7 rounds for total working time:
100m Shuttle Run (10m sections)
20 HR Pushups
10 Hang Squat Clean to Thrusters @ 115/75#
*Rest 1:1
- Score: 2:14/2:18/2:27/2:20/2:37/2:44/2:35
Midline
1a) 3X10 Weighted “Strict” GH Raise – heavy, rest 60 sec. (no swing, start from a position parallel to the floor)
- Set Up: 5 kg Bumper, unterer Bumperrand an Hüfte
- Set Up: 2 Holzgriffe auf jeweils 1 20kg Bumper, Beine angezogen
- Score: 20/35/33
Strength
AntwortenLöschen1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.
Score: 1 RM 180 kg,
Set Up: 1 lila Band
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this
1b) 7X3 Bench Press @ 70%, rest 60 sec.
Score: 1RM 130 kg
Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.
Conditioning
7 rounds for total working time:
100m Shuttle Run (10m sections)
20 HR Pushups
10 Hang Squat Clean to Thrusters @ 115/75#
*Rest 1:1
Score: 2:14/2:18/2:27/2:20/2:37/2:44/2:35
Midline
1a) 3X10 Weighted “Strict” GH Raise – heavy, rest 60 sec. (no swing, start from a position parallel to the floor)
Set Up: 10 kg Bumper, unterer Bumperrand an Hüfte
1b) 3XME L-Sit Hold – rest 60 sec.
Set Up: 2 Holzgriffe , Beine angezogen
Score: 10,8,8
M/F/S - 3/4/2
Score: 1:58,1:56,2:06,2:10,2:18,2:22,2:26 oder so
AntwortenLöschen