Friday 10/7/16

STRENGTH:

Texas method Back squat W1D2

Back squat; 5x5 at 90% of 5RM/250#

New set every 2:30

135x7, 185x5, 205x3

225x5 (90% of 5RM/250#) 

225x5

225x5

225x5

225x5

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CONDITIONING:

For time

20-1

Assault bike cals

Pull-ups

Push-ups

Air-squats 

36:29

Assault bike 316-450 watts 

Pull-ups unbroken

Push-ups unbroken

Air-squats unbroken 

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ACCESSORY: 

Reverse lunges; 5x20 (10/leg) hold 55# DB's in each hand 

New set every 3:00

55's x20 

55's x20

55's x20

55's x20

55's x20

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COOL DOWN:

10 minutes of Assault bike at easy pace (3.2 miles) 

3 minutes of hip flexor stretch per leg 

Complete