STRENGTH:
Texas method Back squat W1D1
Back squat; 5RM
135x7, 185x5, 205x3, 225x1, 245x1, 260x1, 270x1, 250x5
5RM: 250#
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CONDITIONING 1:
10 Rounds
20 Kettlebell swings 53#
20 GHD sit-ups
20 Box jumps 24"
26:32
Kettlebell swings unbroken
GHD sit-ups unbroken
Box jumps unbroken, :40-50sec/20 reps
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CONDITIONING 2:
Assault bike
10 Rounds for max calories
:30 seconds on
:30 seconds off
15, 12, 13, 12, 13, 12, 12, 11, 12, 13
Total cals 125
Assault bike 409-850 watts
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ACCESSORY:
Dumbbell bench press; 5x10 with 55# DB's
New set every 2:30
55's x10
55's x10
55's x10
55's x10
55's x10
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COOL DOWN:
10 minutes of Assault bike at easy pace (3.3 miles, 86 calories)
4 minutes of seated straddle pose
Complete
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