Thursday 9/8/16

CONDITIONING:

Every 2:00 

Row 30 cals 

x10 Rds

1:08, 1:13, 1:13, 1:14, 1:14, 1:13, 1:14, 1:17, 1:15, 1:14

Total time 19:14

Total cals 300

Avg. pace 1330-1900cal/hr 

--------------------------------

STRENGTH: 

Bench press; Work to a heavy, not max, single

95x7, 115x5, 135x3, 155x1, 165x1, 175x1, 180x1 (95% of 1RM) 

Then...

For time

10-9-8-7-6-5-4-3-2-1 

Unbroken bench presses 145# 

9:31

------------------------------

GYMNASTICS CONDITIONING:

For time

21 strict handstand push-ups 

7 strict pull-ups 

x3 Rds

15 push-ups 

7 strict pull-ups 

x3 Rds

9 strict ring dips 

7 strict pull-ups 

x3 Rds

10:26 

Strict handstand push-ups 21 x2 Rds, 12-9 x1 Rd

Push-ups 15 x3 Rds 

Strict ring dips 3-3-3 x2 Rds, 3-3-2-1 x1 Rd

Strict pull-ups 7 x6 Rds, 4-3 x2 Rds, 5-2 x1 Rd

-------------------------------

COOL DOWN:

10 min assault bike at easy pace 

4 min seated straddle pose 

Complete