Friday 10/21/16

STRENGTH:

Texas method Back squat W3D2

Back squat; 5x5 at 90% of 5RM/260# 

New set every 2:30

135x8, 185x6, 205x4, 225x2

235x5 (90.5% of 5RM) 

235x5

235x5

235x5

235x5

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CONDITIONING:

10 Rounds

20 Assault bike cals 

10 Dumbbell front squats, 45# DB's

10 Dumbbell burpees, 45# DB's

32:34

Assault bike 316-480 watts, :53-1:27/20 cals

Dumbbell front squats unbroken 

Dumbbell burpees :54-1:20/10 reps 

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ACCESSORY:

Weighted back extensions; 5x10 hug 55# dumbbell to chest 

New set every 2:00

55# x10 reps

55# x10 reps 

55# x10 reps 

55# x10 reps 

55# x10 reps 

Total reps 50 (@55#) 

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COOL DOWN:

10 minutes of Assault bike at easy pace 

4 minutes of seated straddle pose 

Complete & complete