Friday 8/5/16

MFT #991

BITCH WORK:

10 Rds

Assault bike 15 cals

Rest :30 

:34, :45, :45, :44, :43, :44, :46, :47, :46, :42

Total time 11:46

Assault bike 425-750 watts x10 Rds

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STRENGTH: 

Pause power position clean + jerk; 1 rep max

115x5

135x1

155x1

165x1

175x1

185x1

Pause power position clean + jerk; 1 rep EMOM for 10 minutes at 80-85%

Complete at 155# across (84%)

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METCON:

5 Rds

5 squat cleans 185#

10 strict handstand push-ups 

15 pull-ups 

20 push-ups 

50 double unders 

Rest 2:00 

2:33, 2:35, 2:25, 2:32, 2:39

Total time 20:44

Squat cleans singles, :40-50 seconds/5 reps

Strict handstand push-ups unbroken

Pull-ups unbroken

Push-ups unbroken x3 Rds, 12-8 x2 Rds

Double unders 2 trip ups throughout the 5 Rds

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GYMNASTICS ACCESSORY: 

AMRAP 7 minutes 

10 unbroken toes to bar 

9 Rds + 5/10 reps 

Total 95 reps 

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COOL DOWN:

10 min assault bike at easy pace 

3 min hip flexor stretch per leg 

Complete