Thursday 9/15/16

STRENGTH:

Bench press; 5x7 start around 75% of 1RM and work up 

New set every 3:00

95x7, 115x5, 135x3, 145x7 

150x7 (79%) 

155x7

160x7

150x7

150x7 

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CONDITIONING:

For time

20-1

Assault bike cals

Kettlebell swings 70#

28:49 

Assault bike 359-425 watts 

Kettlebell swings unbroken 

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ACCESSORY:

5 rounds

Strict ring dips x max reps

Rest 3:00

21 reps, 19 reps, 17 reps, 16 reps, 15 reps 

Total reps 88

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COOL DOWN:

Assault bike 3 miles at easy pace (9:07) 

3 min hip flexor stretch per leg 

Complete