This is the result of over a decade of research and application in the world of strength and conditioning. This is my life, it's what I live, it's what I bleed, it's my obsession. This is Task Force Black.
Friday, July 5, 2013
Friday
Banded dead lift:
3-3-3-3-3-3-3 @ no more than 50% of dead lift 1RM
Banded dead lift:
ReplyDelete3-3-3-3-3-3-3 @ 235# across
Overhead squat
2-2-2-2 @ 225# across
Conditioning:
5x100m run. recovery :20
rest 2 minutes
5x100m row. Recovery :20
Done
A) 185# x 7 heavy resistance on band
ReplyDeleteB) Back Squat (sub OHS) 90% 1 RM 2-2-2 -2@ 275#
METCON @ CF Wichita
5 Rounds For Time:
30 KBS 55#
20 ABMAT
10 Burpees
14:10