Wednesday 9/7/16

STRENGTH:

Back squat; 4x8 start around 80% of

1RM and work up 

New set every 3:00

135x10, 185x8, 205x6

230x8

235x8

240x8 

245x8

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CONDITIONING:

"Zembiec"

5 Rds 

11 back squats 185#

7 burpee pull-ups, strict 

Run 400 meters 

14:56

Back squats unbroken

Burpee pull-ups, strict, :30-40sec/7 reps 

Running 1:38-1:43/400 meters 

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CONDITIONING:

1:00 on, 1:00 off x6 Rds

12 cal assault bike 

Max reps kettlebell swings 70# 

*Note time it took to complete 12 cals and number of kettlebell swings per round 

:28sec, 13 reps 

:30sec, 12 reps 

:30sec, 12 reps 

:29sec, 12 reps 

:28sec, 12 reps 

:27sec, 12 reps 

Total 72 cals, 73 reps 

Total time 11:00 

Assault bike 500-900 watts 

Kettlebell swings unbroken

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ACCESSORY: 

3 Rds

1:00 banded plank hold*, green band

:30 rest 

*Last Rd is max time hold, while maintaining neutral spine 

Complete, 1:22 max hold on last Rd

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COOL DOWN: 

10 min assault bike at easy pace 

4 min seated straddle pose 

Complete