Saturday 8/20/16

MFT #1002

BITCH WORK: 

Rowing

1:00 row for max meters 

2:00 rest

x12 Rds

Total time 34:00

311m, 311m, 313m, 316m, 315m, 317m, 317m, 317m, 314m, 316m, 316m, 316m 

Total 3779 meters 

Avg. pace 1:35.3/3779m 

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STRENGTH 1: 

Bench press; 5x4 at 75%

New set every 1:15

95x6

115x4

135x2

145x4 (76%) 

145x4

145x4

145x4

145x4

STRENGTH 2:

Pause power position clean (+ jerk last rep); 7x2 at 80-90%

New set every 2:00

115x5

135x3

155x2

165x2 (89.5%)

165x2

165x2

165x2

165x2

165x2

165x2

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METCON:

5 Rds

21 cal assault bike

7 deadlift 315# 

10:35

Assault bike at 331-409 watts, :56-1:20/21cals

Deadlifts unbroken 

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STRENGTH 3:

Romanian deadlift; 4x8, heavy & no belt 

New set every 2:30

225x8

225x8

225x8

225x8

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ACCESSORY:

3 Rds

Strict handstand push-ups to 2" deficit x max reps 

Rest :60

23 reps, 15 reps, 14 reps

Total reps 52

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COOL DOWN:

15 min assault bike at easy pace

3 min hip flexor stretch per leg 

Complete