Tuesday 10/4/16   

STRENGTH:

Deadlift; 6x4 at 90% of 1RM 

New set every 3:00

135x10, 225x8, 275x6, 305x4

320x4 (90%) 

320x4

320x4

320x4

320x4

320x4

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CONDITIONING 1:

AMRAP 20 minutes 

100-200-300-400-500...Meter Row

10-20-30-40-50...Alternating DB Snatch 55#

5 Rounds + 600 meters + 12 DB snatch

Rowing 1:46-1:53/500m pace x2100 meters 

Alternating DB snatches 15-16 rep/min pace 

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CONDITIONING 2:

5 Rounds

50 Double unders 

7 Strict handstand push-ups to 4" deficit 

4:48 

Double unders unbroken 

Strict hspu unbroken, except fell off wall once

PR by 1:07

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COOL DOWN:

10 minutes of Assault bike at easy pace (3.2 miles, 83 calories) 

3 minutes of hip flexor stretch per leg 

Complete