Tuesday 10/18/16

STRENGTH: 

Deadlift; 5x5 add 5# to last week's weight 

New set every 2:30 

135x7, 225x5, 275x3

310x5 (87.5% of 1RM) 

310x5

310x5

310x5

310x5

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CONDITIONING:

"Nate on a bike" 

AMRAP 30 minutes 

2 Bar muscle ups 

4 Strict handstand push-ups 

8 Kettlebell swings, 70#

16 Cal Assault bike 

14 Rounds even 

Bar muscle ups unbroken 

Strict handstand push-ups unbroken

Kettlebell swings unbroken

Assault bike 331-425 watts, :55-1:11/16 cals

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ACCESSORY: 

Tabata weighted plank hold 

8 Rounds

:20 Weighted plank hold, 45#

:10 Rest 

Complete, :20/:10 x8 with 45# 

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COOL DOWN:

Assault bike 3 miles at easy pace (9:23)

4 minutes of seated straddle pose 

Complete