Saturday 

March 12th, 2016

3hr 50min/am+pm

Session 1:

1. Warm-up

A. Tabata Handstand Hold (:20/:10 x8)

= Complete w/ voodoo floss.

B. For time:

Row 500 Meters

*Perform 5 burpees over the erg every 100 meters (@ 100m, 200m, 300m, 400m) 

= 2:40.

2. Split Jerk; 5x3 at moderate-heavy-moderate load:

= 115-135-155 x PP+PJ+SJ.

175x3-185x3-195x3-205x3-195x3.

3. For time:

21 Calorie Assault Bike

3 Power Cleans (175lbs.)

18 Calorie Assault Bike

3 Power Cleans 

15 Calorie Assault Bike

3 Power Cleans

12 Calorie Assault Bike

3 Power Cleans 

9 Calorie Assault Bike

3 Power Cleans 

= 7:29.

Assault bike at 350-550 watts.

Power cleans all fast singles (87.5% of 1RM).

Failed my very last rep!! But that means I put out and took chances!! Proud of my time.

4. Running:

6x 400m Run / Rest :90 seconds b/t sets

= 1:13, 1:12, 1:13, 1:13, 1:12, 1:11.

Total time 14:44. 

Murdered myself on every interval. Proud of my consistency and how I stayed tough as nails throughout all 6 sets. Our 400m route is a bit longer than 400m. 

5. For time:

30 Sandbag Box Jump Overs (40" / 100lbs.)

*Sandbag clean, throw over the box, then jump over the box. 30 for time. 

= 6:16.

This got nasty!! Just didn't stop moving! 

6. Cool down/Flush:

10-minutes of Assault Bike at easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.

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Session 2:

1. Recovery Flush:

1-hour Surf Session

= Complete!