STRENGTH:
*De-load week for strength work this week so all of my lifts will be at lower percentages with an emphasis on speed and efficiency.
Front squat; 8x4 at 75% of 1RM
New set every 1:30
135x6, 165x5
185x4 (75%)
185x4
185x4
185x4
185x4
185x4
185x4
185x4
No weight belt & no knee sleeves
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CONDITIONING:
5 Rounds
50 Double unders
40 Calorie Row
30 GHD sit-ups
20 Calorie Assault bike
10 Kettlebell swings, 70#
31:18
Double unders 50/50/50/14-36(tripped)/50
Rowing 1220-1500cal/hr pace
GHD sit-ups unbroken
Assault bike 316-409 watts
Kettlebell swings unbroken
6:15.6/Round avg. x5 Rounds
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ACCESSORY:
EMOM for 12 minutes
Min 1-6: 12 Push-ups, wear 20# vest
Min 7-12: 15 Push-ups, bodyweight
Complete, 72 Reps at 20# + 90 Reps at BW
Total reps 162
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COOL DOWN:
Assault bike & stretching (Complete)
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