Friday 9/30/16

STRENGTH: 

Power clean; 10x3 at 80% of 1RM

New set every 1:15

115x7, 135x5, 155x3

160# (80%) x3 reps x10 sets every 1:15

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CONDITIONING:

For time

Run 3 miles

Assault bike 100 cals 

30 D-ball cleans, 100#

29:43

Run 19:14/3 miles 

Assault bike 6:57/100 cals 

D-ball cleans 3:22/30 reps 

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ACCESSORY: 

Single arm KB row; 5x10/10 at 70#

New set every 3:00

10/10 at 70#

10/10 at 70# 

10/10 at 70#

10/10 at 70# 

10/10 at 70# 

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COOL DOWN:

10 minutes of Assault bike at easy pace (3.0 miles, 70 cals) 

3 minutes of hip flexor stretch per leg 

Complete