Tuesday- 12/20/11- Strength work/HS Walk, L-Sits

*Please note the rest intervals in between the A and B segments. They are not all the same.
Strength
1a) 4X5 Hi-Bar Back Squats – heaviest possible, rest 30 sec.- 245
1b) 4X5 Push Press – heaviest possible, rest 90 sec.- 155
2a) 5X2 Banded (Clean style) Rack Pulls (just below the knee) @ 80%+40% bands – rest 45 sec.- 245, no bands

Notes: Percentage is based off 1RM Clean.

2b) 5X5 Pendlay Row – heaviest possible, rest 45 sec. DEMO VIDEO- 157, 157, 157, 167, 167
Skill/Midline
7 rounds for distance and time of:
1 min Max Distance HS Walk- got 3 steps one time, which is big for me, making a little progress on these
1 min Max Time Ring L-Sit Hold- :40 first round, approx :25-:30 all others

Notes: Use a 25’ down and back course for your HS walks. Try to stay close to rings and start your count each round from when you get into the L-Sit position. Time stops when the foot drops below the rings.