Friday 10/28/16

STRENGTH:

Texas method Back squat W4D2

Back squat; 5x5 at 90% of 5RM/265#

New set every 2:30

135x7, 185x5, 205x3, 225x3

240x5 (90.75% of 5RM) 

240x5

240x5

240x5

240x5

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CONDITIONING: 

"René"

7 Rounds

Run 400 meters 

21 Walking lunges 

15 Pull-ups

9 Burpees

*Wear 20# vest

22:42

Running 1:32-1:57/400 meters 

Walking lunges unbroken

Pull-ups unbroken

Burpees :24-30sec/9 reps 

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ACCESSORY:

Weighted back extensions; 5x12 hug 55# dumbbell to chest

New set every 2:00

55# x12

55# x12

55# x12

55# x12

55# x12

Total reps 60 (@55#) 

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COOL DOWN:

Assault bike & stretching (Complete)