Day 33 Se 13/14
June 4th, 2013
WOD
Strength
1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension – rest 60 sec.
Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this DEMO VIDEO.
1b) Bench Press: 7X 3,3,3,3,3,2,2,2,– rest 60 sec. Heavy as possible.
Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.
Strength/Conditioning
1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.
Notes: Notice the length of the rest intervals. DO NOT deviate from them. If more than 20 UB Ring Dips are possible add some sort of weight or weight vest.
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