Tuesday 8/23/16

MFT #1004

BITCH WORK:

EMOM for 20:00

10 cals on assault bike

(Total 200 cals) 

:21, :23, :25, :25, :25, :24, :23, :22, :22, :23, :24, :23, :27, :25, :25, :25, :25, :24, :25, :25

Total time 19:25

Assault bike at 480-800 watts 

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STRENGTH 1:

Deadlift; work up to a 5 rep max with dead-stop 

135x6

225x5

275x5

305x5

325x5

340x5

STRENGTH 2:

Every :90 

1 Pause power position snatch, working up to a 1 rep max 

95x5

115x3

125x1

135x1

145x1

155x1

160f

Right into...

Every :90 

1 Pause low hang snatch, working up to a 1 rep max 

125x1

135x1

145x1

155x1

160x1 

165f

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METCON:

AMRAP 8 minutes 

10 box jump overs 24"

2 power snatches 115#

10 box jump overs 

4 power snatches 

10 box jump overs 

6 power snatches 

10 box jump overs 

8 power snatches

10/10, 10/12, and so on..

6 Rds + 10 BJO + 5/14 PS

Box jump overs fast and unbroken

Power snatches fast singles 

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ACCESSORY:

Bent over barbell row; 5x10, heavy 

New set every 2:30

125x10

125x10

125x10

125x10

125x10

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COOL DOWN:

15 min assault bike at easy pace 

3 min hip flexor stretch per leg 

Complete