Tuesday 10/25/16

STRENGTH:

Deadlift; 5x5 add 5# to last week's weight 

New set every 2:30

135x7, 225x5, 275x3, 295x3

315x5 (89% of 1RM) 

315x5

315x5

315x5

315x5

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CONDITIONING: 

10 Rounds

10 Assault bike cals

10 Pull-ups

10 Assault bike cals

10 Burpees

Rest 1:00 b/t rounds 

1:51, 1:56, 1:59, 1:59, 1:59, 1:59, 2:06, 2:08, 2:07, 1:58

Total time 29:02

Assault bike 345-800 watts, :25-44sec/10 cals 

Pull-ups unbroken

Burpees :25-30sec/10 reps 

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ACCESSORY:

4 Rounds

:30 Back-extensions, max reps

:30 Rest

:30 Back-extension hold at parallel 

:30 Rest

*Wear 20# vest 

21 reps/:30 hold

20 reps/:30 hold 

20 reps/:30 hold 

20 reps/:30 hold

Total 81 reps/2:00 hold (@20#) 

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COOL DOWN: 

Assault bike & stretching (Complete)