Friday 9/16/16

STRENGTH:

Overhead squat; 5x5, heavy

New set every 3:00

115x7, 135x5, 155x5

175x5

185x5

195x5

200x5

175x5 

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CONDITIONING: 

3 Rounds

Run 1 mile

30 Overhead squats 95#

10 D-ball cleans 100#

26:43

Running 5:50, 6:57, 6:54/1 mile 

Overhead squats unbroken 

D-ball cleans :50-56sec/10 reps 

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ACCESSORY:

Every 2:00 for 7 Rounds 

10 Strict pull-ups, supinated grip 

10, 10, 10, 10, 10, 10, 10 

Total reps 70

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COOL DOWN:

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

4 min seated straddle pose 

Complete