Tuesday 

March 15th, 2016

3hr 20min/am+pm 

Session 1:

1. Front Squat; 5x3 at 85%+:

= 135x6-165x5-185x4

210x3-210x3-215x3-215x3-215x3.

Started a new set every 2:30.

(2x3 at 86%, 3x3 at 88%)

2. Rowing:

Row 2k for time

Rest 3 minutes 

Row 2k for time

(4000 meters) 

= 6:56.8 / 7:36.4.

1:49.1 avg/500m pace. 

Total time 17:33. 

The first interval is a 3 second PR 2k!! The goal on the second interval was to stay in the 7:30's, so I stayed tough and made it happen. Today I chose to go balls to the fucking wall and then ride the lightning. I believe this choice made me a little bit better today!!

+10-minutes of Assault Bike at easy pace. 

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Session 2:

3. Warm-up

Slow 6-minute amrap:

10 Thrusters (45lbs.)

20 Double Unders

10 Calorie Assault Bike

= 4 rounds + 1 rep. 

4. 10-minute amrap:

20 Wall Balls (20lbs.)

15 Box Jump Overs (24")

10 GHD Sit-ups 

= 6 rounds + 13 reps.

Everything fast and unbroken!! Stoked on this score!! Made it hurt!!

5. 5 rounds for time:

15 Calorie Assault Bike

10 Strict Handstand Push-ups to 4" Deficit

Rest 60 seconds b/t rounds 

= 1:10, 1:11, 1:15, 1:13, 1:15. 

Total time 10:04.

Assault bike :35-45 seconds per 15 calories. 

Strict deficit hspu's all unbroken!!

6. Cool down/Flush:

10-minutes of Assault Bike at easy pace

5x12 Hip Extension

3-minutes of hip flexor stretch per leg 

= Complete, complete & complete.