130503

>As promised, the new Outlaw/Pendlay Elite Bumper Plates are for sale over at The Outlaw Store. They come with free shipping on all orders, and are available in either pounds or kilos. I took our new set into the gym today, and the first person who used them PR’d their Snatch (actual true story). Although we can’t guarantee they’ll give you a PR, we can guarantee they won’t bounce up and hit you in the nutsack after you slam your next PR back to the floor.

Click here for Outlaw/Pendlay Elite Bumper Plates.

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>Also as promised, the next announced date of The Parabellum Series will be in Fort Mill, SC (at MDUSA HQ) on October 25th-27th. Not only will Coach Pendlay be in house for the camp, but MDUSA staff will be giving guided tours of the facility, and some of the members of Team MDUSA will be around for our lifting session.

Click here to register for Fort Mill, SC – October 25th-27th.

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WOD 120503:

Strength

1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 90 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating ME L-Sit Hold and Freestanding Handstand & Freestanding HSPU practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval.

Conditioning (2 parts)

Part 1-

“(Power) Elisabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:1.5, 1:1.5, 1:1, all repeats should be at 100% effort.

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Extra 130503:

*Note: Group 1 will have two extra pieces for Saturday.

GROUP #2 Conditioning

*Ideally this work would be performed approximately four hours after the day’s template.

For time:

Row 500m
30 Pistols (alternating)
20 Push Press @ 115/75#
Row 500m
20 Pistols (alternating)
15 Push Press @ 115/75#
Row 500m
10 Pistols (alternating)
10 Push Press @ 115/75#