Monday June 26, 2017

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

B. Ski 2k at RPE 6
7:44.9 (1:56.2 pace)

C. Squat prep (glute activation)
Completed

2. Strength:
Back squat
6 x 5 at 80% (240#)
New set every 2:00
240# x 5 reps x 6 sets (no belt)

3. Conditioning:
For time
Run 1 mile
18 Front squats, 185#
18 CTB pull-ups
15 Front squats
15 CTB pull-ups
12 Front squats
12 CTB pull-ups
14:09

Run 5:49
Front squats 12-6, 9-6, 7-5
CTB pull-ups unbroken, unbroken, 9-3

4. Accessory:
Every 2:00 for 6 Rounds
3-10 Strict CTB pull-ups
*Slow and smooth on these
8, 7, 7, 7, 7, 7 (43 reps)

5. Conditioning:
Assault bike
5 x 30 Calories
Rest 2:00
1:08, 1:20, 1:20, 1:19, 1:18
Total time 14:25

Avg HR 174 bpm
Max HR 191 bpm

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