Thursday 8/4/16

BITCH WORK:

For time

Run 10k

39:04

6:17/mile pace 

PR 10k run 

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STRENGTH:

Bench press; 1 rep max

95x7

115x5

135x3

145x3

155x1

165x1

175x1

180x1

185x1

190x1

Bench press; 5 sets of 7 reps at 150-155#

*New set every 2:30 

155x7 

155x6+1 (doesn't count as a set) 

150x7 

150x7 

150x7

150x7

PR 1 rep max and 7 rep max

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METCON:

For time

21-18-15-12-9

Assault bike cals 

Chest to bar pull-ups 

7:57

Assault bike 350-425 watts

Chest to bar pull-ups unbroken 

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COOL DOWN:

10 min assault bike at easy pace 

3 min hip flexor stretch per leg 

Complete