Saturday 

February 27th, 2016

2hr 30min

1. Warm-up

7 rounds for time of:

5 Strict Pull-ups

10 Push-ups 

15 Air Squats

= 4:49. 

35 strict pull-ups.

70 push-ups.

105 air squats. 

2. Push Jerk; 5x3 (moderate-heavy-moderate): 

= 115x6-135x5

155x3-175x3-185x3-190x3-185x3.

I went as heavy as possible here, my shoulders are smoked from yesterday. 

3. 7-minute amrap:

80 Double Unders

40 Goblet Squats (70lbs.)

20 Shoulder to Overhead (135lbs.)

= 1 round + 133 reps (13 STOH on round 2). 

Double unders all unbroken.

Goblet squats 40 / 26-14.

Shoulder to overhead 12-8 / 7-6. 

4. 3 rounds for time of:

Row 750 Meters

Assault Bike 1 Mile

Rest 3 minutes b/t rounds 

= 5:13, 5:16, 5:14.

Total time 21:43. 

Rowing at 1:45.2, 1:44.9, 1:44.5 /500m pace.

Assault bike all at 345-500 watts.

Stoked on today's training!! Solid performances today! I pretty much blacked out after every conditioning piece!!

+10-minutes of Assault Bike at easy pace.