Tuesday 9/20/16

STRENGTH: 

Deadlift; 4x7 start at 80% of 1RM and work up 

New set every 4:00

135x10, 225x7

285x7 

305x7 

315x7 

320x7 

(81.5-91.5% of 1RM) 

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

CONDITIONING: 

"Shawn" 

For time

Run 5 miles

*Run in 5-minute intervals, stopping after each to perform 50 air-squats and 50 push-ups before beginning the next 5-minute run interval 

52:24, 6 air-squat/push-up intervals

Running 6:00-6:40/mile pace x5 miles 

Air squats unbroken x6 Rds

Push-ups in 3 sets  x6 Rds

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

ACCESSORY:

Reverse lunges; 5x20 (10/leg), hold 55# DB's in each hand 

New set every 3:00

55's x20

55's x20

55's x20

55's x20

55's x20

Total reps 100 

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

COOL DOWN:

Assault bike 3 miles at easy pace (8:44)

3 min hip flexor stretch per leg 

Complete