Tuesday 11/8/16

STRENGTH:

Deadlift; 6x3 start around 80% of 1RM and work up 

New set every 2:30

135x7, 225x5, 275x3

285x3 (80%) 

295x3

305x3

315x3

325x3

335x3

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CONDITIONING 1:

For time 

100 Calorie Row

100 Box jump overs, 24"

100 Deadlifts, 185#

100 Calorie Assault bike 

21:48

Rowing 1220-1400cal/hr pace, 4:40/100 cals

Box jump overs steady pace, 3:45/100 reps 

Deadlifts 15-10-15-15-15-15-15, 5:33/100 reps 

Assault bike 302-359 watts, 7:20/100 cals 

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CONDITIONING 2:

For time

10-1

Toes to bar 

Strict handstand push-ups 

4:42

Toes to bar unbroken

Strict handstand push-ups unbroken 

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COOL DOWN:

Assault bike & stretching (Complete)