Tuesday 4/18/17

Pre-session Mobility Prep

A. 3 minutes of Ski Erg @ easy pace
B. Squat Flow

C. Shoulder Flow + Floss
784m Ski (1:54.8 pace) + complete + complete 

Strength
A. Deadlift – 4 x 7 @ 73-77%, go every 3 minutes
273#, 273#, 273#, 273# (77%)

No belt


B1. Bench press – 4 x (12-10-8-6) @ AHAFA, rest 1 – 2 minutes before B2
B2. Single arm DB row – 4 x 8/side @ AHAFA, rest 2 minutes before B1
B1. 135#, 140#, 145#, 150#
B2. 70#, 70#, 70#, 70#

SPP (Conditioning)
A. 3 rounds for time

500m row

21 toes to bars

15 DB thrusters @ 45lbs

RECOVER for 8 minutes before part B

B. 8 minute AMRAP

3 bar muscle ups

6 handstand push ups

12 KB swings @ 70lbs
A. 11:39
B. 6 rounds + 2 reps
Total time 27:39

A. Rowing @ 1:44.1, 1:54.1, 1:55.4/500m, TTB 21, 15-6, 13-6-2, Thrusters 15, 9-6, 10-5
B. Bar muscle ups unbroken, Handstand push ups unbroken, KB swings unbroken 

Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Mobility/Thoracic Flow
A. 5 minutes of Assault bike @ 138-144bpm
B. 4 minutes of hip flexor/side, 2 minutes of pec/side, 4 minutes of thoracic spine