Wednesday- 12/07/11- Speed back squat & bench/Nasty Girls

I am gonna go by the gym in the early afternoon today and measure the bands.  I will mark the poundage on them with a marker so you will know how much each one is.  I also plan on being at the gym from 4-6ish to help anyone who needs it with band set up.  We will try attaching them to kb's or db's and see how that goes.  I am also gonna go look at chains later this week and see about pricing them. 

Dynamic Strength

1a) Back Squat- 10x2 @ 60%+25% band- rest 60 sec
Notes- this is speed work, down and up FAST
1b) Bench Press- 10x2 @ 60%+25% chains- rest 60 sec
Notes- this is speed work, down and up FAST

Conditioning

"Nasty Girls"

3 Rounds for time of:
50 air squats
7 muscle ups
10 hang power clean (135/95)

Midline/Strength
1a) 3x10 Hanging leg raise- rest 45 sec
1b) 3x5 banded GH raise- medium/heavy (should be fast) rest 45 sec