Monday

April 11th, 2016

2hr 55min

1. For time:

Run 1 Mile

100 Double Unders

30 Burpees to 6" Target

= 8:38.

Run 5:49/mile.

Double unders tripped up two times.

Burpees to target ~1:10.

2. Back Squat; 5x5 at 90% of 5 Rep Max:

= 135x6-185x4-205x2.

5x5 at 225lbs, 2min. Rest b/t sets.

I wore a belt on these. 

3. Deadlift; 4x4 at 80%, No Bounce:

= 135x5-225x4-275x2.

4x4 at 285lbs, 2min. Rest b/t sets.

No belt on these. 

4. For time:

21-18-15-12-9 reps of,

Front Squat (115lbs.)

Hang Power Clean (115lbs.)

= 7:47.

Front squats all unbroken!

Hang power cleans 15-6 / 12-6 / 11-4 / 8-4 / 6-3.

Zero transition times.

5. 4 Rounds for time of:

21 Calorie Row

21 Pull-ups

Rest :90 Seconds b/t Rounds

= 1:16, 1:20, 1:37, 1:40.

Total time 10:23.

Row at 1300-1600cal/hr pace.

Pull-ups 21 / 21 / 11-10 / 9-7-5.

Zero transition times. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete.