Friday 8/12/16

MFT #996

BITCH WORK:

Rowing 

Row 5:00 at easy pace with the last :60 at hard pace, then rest until HR comes back down before beginning the running workout 

1335 meters

Minutes 1-4 @ 1:55-1:56 avg. pace

Minute 5 @ 1:39 avg. pace

Running

Run max distance in 20:00 at HR of 155-165 BPM

4530 meters / 2.815 miles

HR at 155-165 BPM (180 BPM - my age) for 20:00 

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STRENGTH:

Back squat; 3x3 at 85% 

New set every 2:00 

135x7

185x5

205x3

225x3

245x3 (86%)

245x3

245x3

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METCON: 

EMOM for 20:00 

12 pull-ups 

1 power snatch 135#

*Both movements in same minute, so 20 Rds

Complete, all 20 Rds were :20-25 seconds

Pull-ups unbroken

Snatches 20/20

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ACCESSORY:

Romanian deadlift; 4x12 at 215#, explode on way up, slow and controlled on way down

New set every 2:30

215x12

215x12

215x12

215x12

No belt and double overhand grip 

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COOL DOWN:

15 min assault bike at easy pace 

3 min hip flexor stretch per leg 

Complete