Fri Sep 22 "Bell"

Move

1) 5 Ring Rows (or Banded Pull-ups) + 5 Deadlifts
- build in weight on deadlifts for 5 rounds

2) 15 Minute AMRAP:

7 Dumbbell Deadlifts
5 Jumping Pull-ups
3 Dumbbell Front Squats

Train

1) Strict Weighted Pull-ups + Deadlifts:

2 Rounds:
6 Pull-ups, 2 Deadlifts @ 85-90%
4 Pull-ups, 2 Deadlifts @ 85-90%
2 Pull-ups, 2 Deadlifts @ 85-90%

2) “Bell”

3 Rounds (15 Min Cap):
21 Deadlifts @ 185/135
15 Pull-ups
9 Front Squats @ 185/135

Stimulus

1) Rest as needed to complete the work. Goal is to build to heavier (or de-band) pull-ups across sets and waves while keeping weight of deadlifts the same

2) This will be taxing on shoulders and grip. Be conservative on your sets early on and push the last round. Reduce weights to allow for each round to be completed in 4-5 mins max

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.