9/15/14

MONDAY

am: 

A. Back SqT - build to 3RM @32X1

* 350#

B. 3x3 @90% of A at your normal Tempo

* 315#

C. 10 min AB Test - PR this

* 170 Cals. Hadn't done the 10 mins on the Assault Bike before, but now we have the right screens, so I had given myself a goal of 180, and I certainly tried! I am now starting to really hate the AB! In a good way I guess. I have a pretty bad lung burn from this, I've got air bubbles in my ears from being off equilibrium, haha. And my legs are gassed of course...

pm: 

A. Landmine Press Work - 12 min of strength work 

*built in sets of 10 with 5# increases up to 35#, then did a drop set on the way down...shoulders=smoked. Good change of pace. Good hypertrophy, and I liked getting away from the barbell.

B. 

2 min of burpees

2 min of wall balls (20)

2 min of box jump overs (24)

2 min of Cal Row 

rest 4 min x 2 

*done. A little dead from the bike still, but kept moving.

C. Crossover Symmetry Work 

*done