Monday 11/7/16

STRENGTH: 

Back squat; 5x5 start around 80% of 1RM and work up

New set every 3:00

135x7, 185x5, 205x3, 225x3

235x5 (81%) 

240x5

245x5

250x5

240x5

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CONDITIONING: 

With a running clock: 

0:00-10:00: 12 Assault bike cals EMOM

10:00-20:00: 15 Burpees EMOM

20:00-30:00: 18 Calorie Row EMOM

30:00-?:??: 10 Rounds, 10 Kettlebell swings 53#, 30 Double unders 

Complete, 10:39 on KBS/DU couplet

Total time 40:39

Assault bike :32-40sec/12 cals

Burpees :37-40sec/15 reps

Rowing :51-56sec/18 cals

Kettlebell swings unbroken 

Double unders unbroken

 

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ACCESSORY:

Tabata weighted back extensions 

8 Rounds

:20 Back extensions, 20# vest 

:10 Rest 

94 Reps 

Back extensions (20#) 10-14 reps/:20sec

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COOL DOWN:

Assault bike & stretching (Complete)