WOD 120622

BB Gymnastics

5X3 Split Jerk off Blocks – heavy but not maximal, rest 90 sec.
     165 x 165 x 170 x 170 x 170

Strength

1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.
     205 x 205 x 220 x 220 x 220 x 220 x 235 x 235 x 235 x 235
     2 red bands

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
     115 x 115 x 95 x 105 x 105

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
     3 Rds + 5 Jumps + Sprint + 5 Jumps + 5 T2B

No blocks on jerks, caught every rep as opposed to dropping like last week, so weights were down a bit. First time w/ bands, not sure of resistance. Grip was shot for the AMRAP, almost dropped KB on my head, tough to hold on for t2b.