Friday- 08/03/12- Dynamic Deads, MU/BJ/OHS Wod, MWOD 132/365

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 30% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% 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˚) – heavier than last week, 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
4 rounds for time of:
6 Muscle-Ups
6 Box Jumps 36/30″
24 OHS 65/45#

Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME Strict T2B – rest 60 sec.

MWOD 132/365-
http://www.youtube.com/watch?v=-leorillMng