Monday 12/12/16

1. Strength:

Deadlift; 5x5 start around 75% of 1RM and work up

New set every 3:00

275x5 (77.5%)

295x5

315x5

325x5

330x5

No belt 

2. Conditioning:

"Zeus" 

3 Rounds

30 Wall balls, 20#

30 Sumo deadlift high pulls, 75#

30 Box jumps, 20"

30 Push presses, 75#

30 Calorie Row

30 Push-ups 

10 Back squats, body-weight/150# 

26:29

Wall balls unbroken x3

Sumo deadlift high pulls 10-10-10 x3

Box jumps fast and unbroken 

Push presses unbroken x3

Rowing 1200-1300 cal/hr pace (1:30/30 cals x3) 

Push-ups unbroken x1, 12-10-8 x2

Back squats unbroken x3 (from the floor) 

3. Conditioning:

10 Rounds

Every 1:30

Assault bike/Row 15 Calories 

*Alternate machines every round 

:39/Bike, :36/Row, :42, :35, :41, :34, :41, :32, :37, :31

Total time 14:01

Assault bike 420-750 watts

Rowing 1480-1800 cal/hr pace

4. Accessory work:

5 Sets

Every 2:30

15 Weighted back extensions, hug 45# plate 

Complete, 45# x15 Reps x5 Sets 

+ Cool down