• 09/23/2013

    09/23/2013

    All right flight crew! Just got back from an amazing Powerlifting seminar and I am ready to really build on our strength this coming fall and winter. We will be maxing our final 3 lifts this week and finishing our last wave of 5/3/1. Once we complete this cycle we will be using the Westside barbell conjugate method.

    powerlifting

    Warm-up
    200m Run

    20 x Band pull a-parts (Red/Black)
    30 x OH Squats w/ Band
    20 x Tricep Pushdowns w/ Band

    200m Run Backwards

    Strength
    Max Effort bench press
    Find new 1RM
    Bench Press (5-5-3-3-1-1)

    WOD
    Score is total number of complete rounds
    Partial rounds will not count so plan accordingly
    Use your rest for the next AMRAP if you know you aren’t going to finish. Keep 1 continuous count.

    Metcon (AMRAP – Rounds)
    3 Min AMRAP

    3 x Bent over Rows 95/65
    6 x Hand Release push-ups

    Rest 1 min

    3 Min AMRAP

    3 x Strict or Jumping pull-ups (no band)
    6 x SDHP 95/65

    Rest 1 min

    3 Min AMRAP

    3 x Bent over Rows 95/65
    6 x Hand Release push-ups

    Rest 1 min

    3 Min AMRAP

    3 x Strict or Jumping pull-ups (no band)
    6 x SDHP 95/65

    Extra Credit
    100 x Banded Face Pulls

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