Friday- 06/21/12- Jerks, Speed Deads, Hurdle Jump/T2B/KBS AMRAP, MWOD 107/365

BB Gymnastics
5X3 Split Jerk off Blocks – heavy but not maximal, rest 90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% 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

1b) 5X5 Split Shoulder Press WATCH THIS DEMO VIDEO – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.

Conditioning
12 minute AMRAP of:
5 Hurdle Jumps 30/26″
Sprint 50m
5 Hurdle Jumps 30/26″
15 T2B
15 KBS 32/24kg

Notes: Here is a DEMO VIDEO that features both a cheap way to build hurdles and a demo for what these should look like. After the 5th jump, Sprint 25m out, 25m back, then perform 5 more Hurdle Jumps.

MWOD 107/365-
http://www.mobilitywod.com/2010/12/episode-107-friend-calls-with.html