Tuesday 4/4/17

1.
Warmup:
3 Rounds, Not for time
10 Calorie Row
10 Back squats, 45#
10 Good mornings 
Completed as written 

2.
Strength:
Back squat; Work up to a 1RM
135x5, 185x4, 205x3, 225x2, 245x1, 260x1, 270x1, 280x1, 285x1

Then...

Every 3:00
10 Reps at 80% of 1RM (230#)
10 Reps at 75% of 1RM (215#)
10 Reps at 70% of 1RM (200#)
Completed as written,
10 Reps @ 230#
10 Reps @ 215#
10 Reps @ 200#
(On the 3:00) 

3.
Conditioning:
3 Sets 
Row 1k 
30 Box jump overs, 24"
15 Shoulder to overhead, 115# 
Rest 3:00
5:07, 5:08, 5:09
Total time 21:24 

Rowing 3:37.2, 3:37.6, 3:37.3/1k (Avg. pace 1:48.6/3k)
Box jump overs fast and unbroken
Shoulder to overhead fast and unbroken

4.
Accessory work:
3 Sets 
Reverse hyper x 20 reps
Rest as needed 
70# x20 Reps x3 Sets