Outlaw 23.11.2012

Strength

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

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

• Score: 1 RM = 170 kg

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% –
 based off heaviest set from 121116, rest 60-90 seconds.

• Score: heaviest set of 16.11.2012 was 105 kg, no fails but very last rep, the ass came up

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

Conditioning

3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.

•  Score: 15-17-8/12-15-6/13-11-6
• 24 kg KBs instead of DBs

Midline

5 min alternating BB TGU 95/65#

• Score: 0,75 x 43 kg, 1-1 x 33 kg

Notes: This should not be performed for max reps. Keep technique clean and move smoothly through each rep.