Tuesday 

March 8th, 2016

3hr 20min

1. Warm-up

A. Alternating tabata of:

Squat hold

Handstand hold 

= Complete.

B. 3 rounds for time of:

12 Calories on the Assault Bike

9 Strict Pull-ups (Supinated grip)

6 Strict Handstand Push-ups 

= 4:15.

All unbroken. 

2. Back Squat; 6x3 at 85%+, rest 2min b/t sets:

= 135x6-185x5-205x4-225x1.

235x3-245x3-255x3-265x3-270x3-255x3.

(6x3 BS from 235-270lbs, 2min rest)

3. 12-9-6 reps for time of:

Power Snatch (125lbs.)

Muscle Up

= 6:55.

Snatches all singles (83% of PS 1rm). 

Muscle ups 10-2 / 6-3 / 3-3. 

Stoked on this, my goal was sub 7min. 

4. 20-minute amrap:

Row 100 Meters

10 Handstand Push-ups 

Rest 30 Seconds

Row 200 Meters

10 Handstand Push-ups 

Rest 30 Seconds

Row 300 Meters

10 Handstand Push-ups 

Rest 30 Seconds

400m/10, rest :30, 500m/10, rest :30, 600m/10, rest :30, and so on....

= 8 rounds + 348/900 meters.

Row at 1:40-1:48 avg/500m pace.

Hspu's all fast and unbroken.

Rowed hard and made it hurt, nasty one!!

5. 5 rounds for time of:

60 Double Unders

30 Push-ups 

10 Alternating Dumbbell Snatches (70lbs.)

= 10:47. 

Double unders tripped up once, otherwise all unbroken. 

Push ups 30 unbroken / 12-10-8 for next 4 rounds.

DB snatches ~30 seconds per round. 

Zero transition times, stoked on this!!

6. Cool down:

10-minutes of Assault Bike at easy pace.

3-minutes of hip flexor stretch per leg.