Outlaw 07.12.2012

Strength

1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension

• Score: % based off 170 kg, rx'd

Notes: The bar should be loaded with 55% 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 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% – based off heaviest set from 121116, rest 60+ seconds.

• Score: % based off 105 kg
• @ 100% : 1st 1xhelp, 2nd 1xfail + 1xhelp, 3rd skipped

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

Conditioning

4 rounds for total working time of:
90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)
Rest 1:1

• Score: 2:32 / 2:34 / 2:56 / 2:06
• Letzte Runde war die einzigste mit Butterfly Kip. Die anderen waren mit DipKip (lol... Tipkick)

Midline

1a) 3XME UB T2B – rest 45 sec.

• skipped

1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

• skipped