Friday June 30, 2017

1. Warm up:
A. Crossover symmetry
Completed (3 x 12/12/12/:45sec)

B. 2 Rounds, not for time
Row 500 meters
15 Goblet squats, 35#
Completed

2. Strength:
Back squat
5 x 1 at 95%+ (285#)
New set every 2:00
285, 285, 285, 290, 290

3. Conditioning:
"Harper"
AMRAP 23 minutes
9 CTB pull-ups
15 Power cleans, 135#
21 Air squats
Run 400 meters with 45# plate
5 Rounds + 6 Reps

CTB pull-ups unbroken
Power cleans 1:10-1:15
Air squats fast and unbroken
Runs 2:10-2:25
This is a PR on this workout by almost a full round

4. Conditioning:
4 Rounds
21 Cal Ski
21 GHD sit-ups
8:24

Ski 18-20 cal/min pace
GHD sit-ups fast and unbroken

5. Accessory:
Strict pull-ups
5 x 10 with supinated grip
New set every 2:00
Completed, 10 reps x 5 sets

6. Cool down:
10 Minutes of Assault bike at easy pace
Completed