Monday 1/30/17

1.
Warmup:
3 Rounds
20 Walking lunges 
20 Push-ups 
40 Double unders 
4:23

+
Mobility / Light stretching 
Complete 

2.
Strength:
Back squat 
Every 2:30
5x5 at 250# (+5# from last week)
250# x5 Reps x5 Sets

No belt 
(Week 8 of 5x5 cycle) 

Workouts 3, 4 & 5 with a running clock...

@0:00,
3.
Conditioning:
AMRAP 20 minutes 
12 Calorie Assault bike
12 Kettlebell snatches, 53#, alternate arms by round 
12 Rounds + 7 Reps (295 Reps) 

Assault bike 345-600 watts (:33-:53/12 cals) 
Kettlebell snatches unbroken 

@30:00,
4.
Conditioning:
5 Rounds 
20 Calorie Row 
20 Power cleans, 115#
15:00 Flat 

Rowing 1260-1400 cal/hr pace (:55-:58/20 cals)
Power cleans 5-5-5-3's & 1's x5 rounds 

@60:00,
5.
Conditioning:
8 Rounds
20 Calorie Ski Erg
Rest 1:00 b/t rounds
:56, :57, :57, :55, :55, :56, :57, :56
Total time 14:29 
(74:29) 

Ski Erg 1190-1600 cal/hr pace

6.
Accessory work:
Neck bridge holds
6 Rounds
:30 On, 1:00 Rest 
Completed as written