Wednesday 10/12/16

STRENGTH:

Texas method Back squat W2D1

Back squat; 5RM (1x5 AHAP)

135x8, 185x6, 205x4, 225x2, 245x1, 265x1, 270x1, 255x5

5RM Back squat: 255#

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CONDITIONING: 

"Harper"

AMRAP 23 minutes 

9 Chest to bar pull-ups 

15 Power cleans, 135#

21 Air-Squats

Run 400 meters with 45# plate 

4 Rounds + 27 reps (3/21 air-squats)

Chest to bar pull-ups unbroken 

Power cleans 1:30-1:45/15 reps 

Air-squats :25-30sec/21 reps

Running with plate 2:30-2:40/400 meters 

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ACCESSORY:

3 Rounds

2:00 Prone plank, BW

1:00 Rest

BW x2:00 

BW x2:00

BW x2:00

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COOL DOWN:

Assault bike 3 miles at easy pace (9:17)

3 min hip flexor stretch per leg 

Complete