Outlaw 14.12.2012

Strength

1) Every 40 seconds for 6:00 (20 total reps):
2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension

• Score: 1RM = 170 kg

Notes: The bar should be loaded with 60% 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) Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.

• Score: 90/9x90/8x88+2x85

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

Conditioning

 

7 Rope Climbs 15′
7 Push Press 185/120#
5 Rope Climbs 15′
5 Push Press 185/120#
3 Rope Climbs 15′
3 Push Press 185/120#
-then-
Row 100 Calories
For time.

• Score: 14:50 min (Row: 5:11 min) @ 77kg PP

Midline

1a) 3XME Strict L-Sit Pullups – rest 45 sec.

• Score: 5/4/4

1b) 3X10 Strict GH Raise – rest 45 sec.

• Score: rx'd