Strength
1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension – rest 60 sec.
- Score: 1RM = 160 kg, lila Band
Notes: The bar should be loaded with 55% 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) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85% – 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.
Strength/Conditioning
1a) 3XME UB Ring Dips – rest 30 sec.
- Score:mit 10kg Gewichtweste 16/12/8 *gemischt, je nach Balance
- Score: 3 x 24kg KB
- Score:50x3/48x4/45x5
- Score: mit 10 kg scheibe und Gürtel
Notes: Notice the length of the rest intervals. DO NOT deviate from them. If more than 20 UB Ring Dips are possible add some sort of weight or weight vest.M/F/S - 2/4/6
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