Saturday 8/27/16

MFT #1007

BITCH WORK:

Rowing

Every 3:00 x3,

Row 30 cals

Every 2:00 x3,

Row 20 cals

Every 1:00 x6, 

Row 10 cals 

(Total 210 cals) 

1:04, 1:03, 1:04, :41, :41, :40, :19, :20, :19, :20, :20, :20

Total time 20:20

Rowing at 1600-2000cal/hr pace 

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STRENGTH 1:

Bench press; 6x3 at 80%

New set every 1:15

95x7

115x5

135x3

155x3 (82%)

155x3

155x3

155x3

155x3

155x3

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METCON:

3 Rds

30 cal assault bike

20 pull-ups 

10 bench presses 135#

9:43

Assault bike 350-480 watts, 1:26-1:54/30cals 

Pull-ups unbroken

Bench presses 10 UB x2, 6-4 x1 

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STRENGTH 2: 

3 Rds

Strict handstand push-ups to 4" deficit x max reps

Rest :60

17 reps, 13 reps, 10 reps

Total reps 40 

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ACCESSORY:

4 Rds

1:00 banded plank hold*

:45 rest 

*Max effort hold on last round, while maintaining neutral spine 

Complete, with green band 

Max hold on last Rd 1:14

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COOL DOWN:

15 min assault bike at easy pace 

3 min hip flexor stretch per leg 

Complete