Saturday 8/13/16

MFT #997

BITCH WORK:

"Conditioning from hell" 

8 Rds 

Row 25 cals

Rest 2:00

:53, :53, :53, :51, :51, :50, :49, :51

Right into...

8 Rds

Assault bike 25 cals

Rest 2:00

1:15, 1:14, 1:11, 1:18, 1:17, 1:15, 1:13, 1:13

Total time 46:47

Row at 1500-1900 cal/hr

Assault bike at 409-800 watts 

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STRENGTH 1:

Bench press; 5x5 at 70% 

New set EMOM

95x7

115x5

135x5 (71%)

135x5

135x5

135x5

135x5

STRENGTH 2:

Pause power position clean (+jerk last rep), 6x3 at 80-85%

New set every 2:00

115x4

135x3

155x3 (84%)

155x3

155x3

155x3

155x3

155x3

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ACCESSORY 1:

3 Rds

Strict handstand push-ups x max reps

Rest :60

35 reps, 20 reps, 20 reps

Total reps 75

35 reps is a max reps PR

ACCESSORY 2:

6 Rds

:45 banded plank hold 

:45 rest 

Complete, with green band 

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COOL DOWN:

15 min assault bike at easy pace

3 min hip flexor stretch per leg 

Complete