Benchmark Friday

“Bell”
3 rounds for time of:
21 Deadlifts, 185/135 lbs
15 Pull-ups
9 Front Squats, 185/135 lbs

Goal: sub 12 mins

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.

This is a simple and TOUGH workout if you get after it. The deadlift is a reasonable weight but I would suggest breaking it up into 2-3 sets with quick breaks to manage the grip and midline fatigue. Pull-ups will go by quickly for many of us and should be able to be finished in no more than 3 sets. The front squat is the crux of this workout and if possible should be done unbroken. This is going to take some mental toughness to get on the bar and stick with it. If you do need to break up the front squat it shouldn’t be into any more than 2 sets. Adjust loading as needed in order to accomplish this.

Optional Accessory
3 Rounds for quality of:
Double Kettlebell Overhead Carry, pick load, 50 ft
20 Kettlebell Figure 8s, pick load
15 Band Pull Aparts

Post Work
1x:
:90sec per side Sprinter Stretch
2min per side Pigeon Stretch