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Rubber Bandit

25
Sep

Rubber Bandit

FREE Gymnastics Seminar This Saturday for all CFD Athletes

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WOD for Wednesday 092612Click Here For Today’s Schedule
Banded Deadlifts
12 sets of 2
–Rest–
AMRAP in 10 minutes:
5 One Arm KB Snatch -right (52/35)
5 One Arm KB Snatch – left
10 Pullups

Finisher:
Banded KB Swings
100 reps

Post Deadlift Loads and Workout Rounds 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, use the same KB for both arms.  Do your best to avoid ripping your hands.  Use chalk, but not too much.  It’s not worth tearing your hands if it means you can’t train again tomorrow when you want.

For the finisher, wrap a light band (red or blue) around your KB handle and perform Russian swings in as few sets as possible for 100 reps. 

KB Snatch Test!
[youtube]https://www.youtube.com/watch?v=gfkJAy8g9AI[/youtube]

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