Friday 10/14/16 

STRENGTH:

Texas method Back squat W2D2

Back squat; 5x5 at 90% of 5RM

New set every 2:30

135x7, 185x5, 205x3, 220x3

230x5 (90.5% of 5RM) 

230x5 

230x5 

230x5

230x5

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CONDITIONING: 

AMRAP 25 minutes 

21 Cal Assault bike 

15 Burpee box jump overs, 24"

9 Back squats, 135# from the floor 

7 Rounds + 15 reps

Assault bike 316-450 watts, 1:04-1:32/21 cals

Burpee box jump overs 1:05-1:15/15 reps

Back squats unbroken 

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ACCESSORY: 

For time

10-9-8-7-6-5-4-3-2-1

Strict pull-ups, unbroken sets 

4:46

Total reps 55

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COOL DOWN:

Assault bike 3 miles at easy pace (9:08)

3 min hip flexor stretch per leg 

Complete