Wednesday 9/28/16

STRENGTH:

Back squat; 5x7 at 80% of 1RM

New set every 4:00

135x7, 185x5, 205x3, 225x3

235x7 (81%) 

235x7

235x7

235x7

235x7

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CONDITIONING:

"Double Murph"

For time

Run 1 mile

100 pull-ups 

200 push-ups 

300 air-squats

Run 2 miles

100 pull-ups 

200 push-ups 

300 air-squats

Run 1 mile 

56:35

Running 5:50, 6:44, 6:38, 6:35/mile 

Pull-ups unbroken

Push-ups unbroken 

Air-squats unbroken 

All calisthenics done "Cindy" style

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ACCESSORY:

4 Rounds

1:00 weighted plank hold, 45#

1:00 rest 

Complete, 45# across 

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COOL DOWN: 

Assault bike 3 miles at easy pace (8:46)

3 minutes of hip flexor stretch per leg 

Complete