Monday 1/2/17

1. Strength:

Back squat 

Every 2:30

5x5 at 230# (+5# from last week) 

230# x5 Reps x5 Sets

No belt

(Week 4 of 5x5 cycle)

2. Conditioning:

15 Rounds

1:00 Run on Trueform (max meters)

1:00 Airdyne bike (max calories)

Run (Trueform): 3100 Meters 

Airdyne bike: 334 Calories

Total time 30:00

Running (Trueform) 200-260 meters per interval 

Airdyne bike 22-23 calories per interval (331-390 watts)

3. Conditioning:

For time

100 Kettlebell swings, 53#

100 Calorie Row 

100 GHD sit-ups 

*Every minute on the minute do 5 Burpees (including first minute) 

22:43

Kettlebell swings 16-21 reps/min pace

Rowing 10-14 cals/min pace (1150-1250 cal/hr)

GHD sit-ups 14-16 reps/min pace

Burpees :15-:20/5 reps 

4. Accessory work:

Deficit push-ups (hands on 45# plates) 

Every 2:00

10x15 

Complete, 15 Reps x10 Sets (150 Reps)