Wednesday 8/24/16

MFT #1005

BITCH WORK:

8 Rds

Assault bike 1k

Rest 2:1

1:21, 1:23, 1:23, 1:23, 1:23, 1:24, 1:23, 1:24

Total time 30:24

Total distance 8000 meters 

Total cals 248

Assault bike at 425-800 watts

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STRENGTH 1:

Back squat; 4x4 at 85%

New set every 2:00

135x8

185x6

205x4

225x2

245x4 (86%)

245x4

245x4

245x4

STRENGTH 2:

3 Rds

55# dumbbell bench presses x max reps 

Rest :60

19 reps, 11 reps, 10 reps

Total reps 40

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METCON:

AMRAP 15 minutes 

20 wall balls 20#

10 power cleans 155#

10 handstand push-ups 

5 Rds + 21 reps

Wall balls unbroken, had about 8 no reps throughout the workout so I did extra reps 

Power cleans all singles, 1:05-1:30/10 reps 

Handstand push-ups unbroken 

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ACCESSORY: 

3 Rds

:30 max rep toes to bar

:30 rest

:30 dead hang from pull-up bar

3:00 rest 

Toes to bar 20 reps, 18 reps, 19 reps (total reps 57) 

Dead hang :30, :30, :30 (total time 1:30) 

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COOL DOWN:

15 min assault bike at easy pace

3 min hip flexor stretch per leg 

Complete