Tuesday 4/25/17

Pre-session Mobility Prep

A. Assault bike 50s easy/10s hard for 3 minutes 

B. Squat Flow

C. Shoulder - Overhead + Band drills
A. 40 Calories (260w/50s, 650w/10s for 3 minutes) 
B. Complete
C. Complete

Strength
A. Deadlift – 4 x 6 @ 80%, go every 3:30
A. 285# across (80%)

No belt

B. Alternate between B1 and B2 

B1. Bench press – 4 x (10-8-6-8) @ AHAFA, rest 1 – 2 minutes before B2

B2. Single arm DB row – 4 x 10/side @ AHAFA, rest 2 minutes before B1
B1. 145#, 150#, 155#, 155#
B2. 70#, 70#, 70#, 70#

SPP (Conditioning)
A. 3 rounds for time

21 KB swings @ 70lbs

18 calorie row

15 chest to bar pull ups

Recover 7 minutes before Part B

B. 7 Rounds for time
7 toes to bars
7 thrusters @ 95lbs
7 bar facing burpees
A. 8:24
B. 7:26
Total time 22:50

KB swings unbroken
Rowing 49.9sec, 51.9sec, 52.2sec (1252 cal/hr pace avg.)
CTB pull ups 6-5-4, 6-5-4, 6-4-5
+
Toes to bars unbroken 
Thrusters unbroken 
Bar facing burpees 21-28sec

Cool down
A. 5 minute assault bike + 5 minute row, HR < 140
B. Mobility of your choice
A. Complete, 41 calories on AB + 1206m row @ 140 HR
B. 4 minutes of hip flexor/leg, 4 minutes of seated straddle, 2 minutes of anterior shoulder/arm, 2 minutes of foam rolling thoracic spine