Wednesday 12/7/16

1. Strength:

Back squat; Work up to a heavy single 

135x7, 185x5, 205x3, 225x1, 245x1, 260x1, 270x1

Then...

Back squat; Max reps at 85% of today's heavy single 

230/85% x21 

2. Conditioning:

AMRAP 20 minutes 

Ski Erg 300 meters 

5 D-ball cleans, 100#

11 Rounds + 85 Meter Ski Erg 

Ski Erg 1:08-1:15/300 meters 

D-ball cleans :30-:35/5 Reps 

3. Conditioning:

5 Rounds 

20 Wall balls, 20# 

20 Calorie Ski Erg

Rest 1:00 b/t Rounds 

1:44, 1:47, 1:47, 1:47, 1:45

Total time 12:50

Wall balls unbroken 

Ski Erg 1:45-1:50/avg. 500m pace (:57-:59/20cals) 

4. Accessory work:

For time

10-9-8-7-6-5-4-3-2-1

Unbroken strict handstand push-ups 

2:58

+ Cool down