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WOD for Friday 082412 – Click Here For Today’s Schedule
Banded Deadlifts
12 sets of 2 reps – with 60 seconds rest
–Rest–
9-6-3 Reps For Time:
Front Squat (185/105)
Muscle Ups

Finisher:
Banded Good Mornings
100 Reps

Post Deadlift Loads and Workout Time to Comments
For the Banded Deadlifts, the goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  Set your bar load to 50% 1RM.  Then add approximately 20% 1RM in band tension.  Hint:  Most will not need anything more than a blue band.  If you cannot perform all of your reps at fast speed then you need to use a lighter band load.

For the conditioning workout, the Front Squats should be at least 80% of your 1RM…heavy.  Sub jumping or banded muscle ups.

For the finisher, plant your feet on a red or blue band, wrap the other end over your head and around your shoulders and perform 100 good mornings.  You will be in a relatively wide stance for these.  Video

Here’s the easiest way to set up for banded Deadlifts
[youtube]https://www.youtube.com/watch?v=F6xPIZC6lhM[/youtube]