Wednesday June 21, 2017

1. Warm up:
3 Rounds, not for time
20 Assault bike (cals) (increase pace each round)
1 Round of Crossover symmetry routine
:45 Second handstand hold
Completed (bike - 1:23, 1:12, :57)

2. Conditioning:
4 Rounds
10 Power snatches, 135#
Row 250 meters
Rest 90 seconds
2:01, 2:06, 2:06, 2:03
Total time 12:46

Power snatches 1-1-1... x3, 3-1-1... x1
Rowing 1:45.8 avg. pace

3. Strength:
Deadlift
Work up to a heavy 3-rep with a dead stop
345 x 3 with a dead stop

4. Conditioning:
For time
27-21-15-9
Burpees to 12" target
Kettlebell swings, 70#
7:53

Burpees fast and steady
Kettlebell swings unbroken

5. Accessory:
4 Rounds
100m Waiter walk
Rest +/- 2 minutes
(100m -R, 100m -L, 100m -R, 100m -L)
55# DB x 100m x 4 rounds

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

Session 2:

7. Strength:
Pause Front squat
4 x 4 at 80% (200#)
New set every 3:00
*Pause for 1-2 seconds at the bottom
200# x 4 reps x 4 sets

8. Accessory:
3 x 30 GHD sit-ups, Rest 1 minute
Completed (1:01, 1:01, 1:02)