Saturday 9/3/16

STRENGTH: 

Back squat; 6x3 start at 80% of 1RM and work up 

New set every 2:30 

135x8, 185x6, 205x4, 225x3

235x3 (82.5%)

245x3

250x3

255x3 

260x3 

270x3 

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CONDITIONING: 

3 Rds

Run 1 mile

10 back squats 225#

21:57

Running 5:55, 6:31, 6:43 /1 mile 

Back squats unbroken 

PR by 1:07 

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CONDITIONING: 

AMRAP 7 minutes 

10 cal assault bike

10 pull-ups 

7 Rds + 8 reps (148 reps) 

Assault bike 350-450 watts 

Pull-ups unbroken 

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COOL DOWN:

10 min assault bike at easy pace 

4 min seated straddle pose 

Complete