Tuesday 8/30/16

MFT #1009

BITCH WORK:

Running

Run 800 meters 

Rest 3:00

x2 Rds

Run 600 meters 

Rest 3:00

x4 Rds

(Total 4000 meters) 

2:44, 2:43, 2:00, 1:58, 1:56, 1:55

Total time 28:16 

Running at 5:20/mile pace x 4k 

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STRENGTH 1:

Dead-stop deadlift; 6x3 at 85% of 3 rep max 

New set every :60

135x7

225x5

275x3 

295x3 

290x3 (85%)

290x3

290x3

290x3

290x3

290x3

STRENGTH 2:

Pause low hang snatch; 6x3 at 80%

New set every 2:00 

95x5 

115x4 

130x3 (81%)

130x3

130x3

130x3

130x3

130x3

-----------------------------------

METCON: 

AMRAP 12 minutes 

4 power cleans 165# 

8 push-ups 

12 air squats 

11 Rds + 5 reps 

Power cleans all singles AFAP (80% of 1RM)

Push-ups unbroken

Air squats unbroken 

-----------------------------------

ACCESSORY:

For time

400 meter plate pinch carry, 25# plate each hand

5:01

Plate pinch carry 6 breaks /400 meters 

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COOL DOWN

15 min assault bike at easy pace 

3 min hip flexor stretch per leg 

Complete