>Baddest man in America, James Tatum, 312kg total:
1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.
*Notes: The bar should be loaded with 50% 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, rest exactly 90 seconds.
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from 2 weeks ago, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.
15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt).
*Notes: spend roughly 1:30 alternating between each movement.
Conditioning (2 parts)
3 rounds for time of:
25 C2B Pull-ups
*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.
4X400m Run – rest 1:1 in between all, all repeats should be at 100% effort.
*Note: Group 3 will have two extra pieces for Saturday.
GROUP #4 Conditioning
*Ideally this work would be performed approximately four hours after the day’s template.
9 Burpee MU
20 Push Press @ 115/75#
7 Burpee MU
15 Push Press @ 115/75#
5 Burpee MU
10 Push Press @ 115/75#