Monday

February 22nd, 2016

2hr 50min/am+pm

Session 1:

1. Warm-up

3-minute amrap:

5 Hang Power Cleans (135lbs.)

10 Calories on the Assault Bike

= 3 rounds + 5 reps.

Hang cleans unbroken. 

Assault bike all at +400 watts.

2. Squat Snatch; 5x3 reps:

*Begin at 80% (135lbs.) and work up based on feel. Start a new set every 2 minutes. 

= 95x3-115x3-125x3.

135-140-145-145-150 x triples every 2min.

(80-90%) 

3. "Strict Diane"

21-15-9 reps for time of:

Deadlift (225lbs.)

Strict Handstand Push-up

= 2:46.

Everything unbroken! 

4. 3 rounds for times of:

Row 600 Meters

100 Double Unders

Rest 2 Minutes b/t Rounds 

= 3:01, 3:04, 3:09. 

Total time 13:14. 

Rowing all at 1:42/500m pace average. 

Double unders all unbroken. 

+10-minutes of Assault Bike at easy pace.
--------------------------------------------------

Session 2:

5. 4 rounds for time of:
5 Squat Cleans (185lbs.)
15 Calories on the Assault Bike
= 9:14. 

Squat cleans 2-1-1-1 / 1-1-1-1-1 x3 rounds. 
Assault bike all at 450-600 watts.
My goal was sub 10 min, stoked!
185lbs is 82.5% of my 1RM.

+3-minutes of hip flexor stretch per side.