Outlaw 09.11.2012

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension

•  Score: 1 RM = 170 kg
• Setup: Mittig Grünes und lilanes 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. Judging band weight and setup is explained in this 

2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.

• Score: 95/97/97/100/100
• Dave fixed my BP-Shoulder-Elbow issues. 100 kg never felt that easy!!

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

4 rounds of:
2 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute

•  Score: 48-5 / 47-7 / 46-6 / 46-6

Midline

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

• Score: rx'd

1b) 3X20 UB GHD Situps – rest 60 sec.

• Score: rx'd

M/F/S - 2/2/2