Monday | 8.5.19

Banded Back Squat

5 x Empty Bar + 10% Band Tension

3 x Empty Bar + 20% Band Tension

1 x Empty Bar + 30% Band Tension

Then build Bar weight up to 60%

Example of last rep: Bar weight 60% + 30% band tension

(Use scale to test the band tension, 1 band at a time. If you do not know how please ask some who does.)

BB CYCLING:

Every 75 Sec for 7 Rds

Hang Snatch + Snatch

Work Up to Heavy

Strength

Reverse Hyper

4x15 @ 25% of BS

WOD:

For time:

21 bench presses (135/95)

21 strict L chest-to-bar pull-ups

Run 800 m

15 bench presses (135/95)

15 strict L chest-to-bar pull-ups

Run 800 m

9 bench presses (135/95)

9 strict L chest-to-bar pull-ups

Run 800 m