Friday- 07/27/12- Banded DL, Pisto/PU/HR Push up AMRAP, MWOD 127/365

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Incline Bench Press (30-35˚) – heavy but no misses, rest 2 plus minutes.

Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.

Conditioning
7 minute AMRAP of:
12 Pullups
12 Pistols
12 HR Pushups

Midline
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.

MWOD 127/365-
http://www.mobilitywod.com/2010/12/episode127-olympic-gold-mobilization.html