Wednesday 10/19/16

STRENGTH:

Texas method Back squat W3D1

Back squat; 5RM

135x7, 185x5, 205x3, 225x3, 245x1, 265x1, 280x1, 260x5

5RM Back squat: 260# 

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CONDITIONING 1:

"Maupin"

4 Rounds

Run 800 meters

49 Push-ups

49 GHD sit-ups 

49 Air-squats

34:35

Running 2:52, 3:20, 3:20, 3:20/800 meters

Push-ups in 2-3 sets

GHD sit-ups unbroken 

Air-squats unbroken 

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CONDITIONING 2:

Tabata Assault bike for max calories 

8 Rounds

:20 seconds for max calories 

:10 seconds rest 

68 Calories (PR)

Assault bike at 409-800 watts

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COOL DOWN:

Assault bike 3 miles at easy pace (9:19)

3 minutes of hip flexor stretch per leg 

Complete