Saturday 10/29/16

CONDITIONING 1:

10 Rounds

10 Cal Assault bike

10 Cal Row

13:56

Assault bike 345-450 watts

Rowing 1260-1400cal/hr pace

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STRENGTH:

Deadlift; work up to a heavy 2-rep

135x6, 225x4, 275x2, 305x2, 325x2, 340x2

Today's heavy 2-rep: 340# 

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CONDITIONING 2:

"Marston"

AMRAP 20 minutes

1 Deadlift, 320# 

10 Toes to bar

15 Bar facing burpees 

11 Rounds + 18 reps (finished round 12 after time cap) 

Deadlifts all successful, no failed reps 

Toes to bar unbroken

Bar facing burpees :40-55sec/15 reps 

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COOL DOWN:

Assault bike & stretching (Complete) 

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(Afternoon) 

CONDITIONING 3:

For time

Run 5 miles 

*Goal is to hold sub 6:30/mile pace 

32:05

Running 6:25/mile pace x5 miles