Tuesday 8/2/16

MFT #989

BITCH WORK:

Assault bike

:30 seconds max cals

:60 seconds rest

x6 Rds

*score is total cals 

93 cals

15-16cals/Rd x6 Rds

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

STRENGTH:

Pause power position snatch; 1 rep max

95x5

115x3

125x2

135x1

145x1

155f x2

155x1

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

METCON 1:

AMRAP 10 minutes 

9 deadlifts 275#

12 bar facing burpees

Run 200 meters 

4 Rds + 21 reps w/ :39 seconds left on clock

Finished Rd 5 at 10:22

Deadlifts unbroken

Bar facing burpees :30-40sec/12 reps

Runs :45-55sec/220 meters (my run is about 220m) 

METCON 2:

For time

30 handstand push-ups 

15 power cleans 155#

20 handstand push-ups 

10 power cleans

10 handstand push-ups 

5 power cleans

5:22

Handstand push-ups unbroken

Power cleans all singles 

I did 14 power cleans on Rd 1 so I added :10 seconds to my time (5:12 --> 5:22) and then did 10 penalty power cleans after I finished the workout

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

STRENGTH ACCESSORY:

Death by strict pull-ups 

EMOM

1 strict pull-up

2 strict pull-up

3 strict pull-up

4 strict pull-up

5,6,7,8....and so on

11 Rds + 10/12 reps 

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

COOL DOWN:

10 min assault bike at easy pace

3 min hip flexor stretch per leg 

Complete