Outlaw Fr 28.12.2012

Strength

1) Every 30 seconds for 5:00 (22 total reps):
2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

• Score: 1RM = 170 kg

Notes: The bar should be loaded with 50% 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

2a) Bench Press: 10 minutes to work up to a heavy single.

•  Score: 115 kg aber Po war weg von der Bank

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

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.

•  Score: 42,5 @ OH-Grip

Conditioning

15 Thrusters @ 155/105#
25 C2B Pullups
10 Thrusters @ 155/105#
20 C2B Pullups
5 Thrusters @ 155/105#
15 C2B Pullups
For time.

• Score: 10:14 rx

Midline

1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.