April 13th, 2016

A. Front Squat
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 80%
Rest as needed between sets

B. With your 1-RM Strict Press, accumulate 2 minutes in an Overhead Hold. Record the time it takes you to complete this.

C. Establish a max weight for 100 meter continuous 1 Arm Farmer’s Carry (use a Dumbbell, Kettlebell, or Farmer’s Walk handles)

+

2 Minute Assault Bike @120% of 10 Minute Max Cals Pace*
Rest 60 seconds
x 6 sets

*To determine this pace:
Take your max calories in 10 minutes and multiply it by 1.2
Then, look to work at the corresponding RPMs for what number you get:
220 cals – 72 RPM avg
210 cals – 71 RPM avg
200 cals – 70 RPM avg
190 cals – 69 RPM avg
180 cals – 68 RPM avg
170 cals – 67 RPM avg
160 cals – 66 RPM avg
150 cals – 64 RPM avg
140 cals – 63 RPM avg
130 cals – 62 RPM avg
120 cals – 61 RPM avg
110 cals – 60 RPM avg
100 cals – 59 RPM avg

For example, if I got 130 cals on my 10 minute test, then 120% would be 156 cals, and my goal will be to hold between 64 and 66 RPMs for the entire 2 minute work piece.
PLEASE NOTE: if this pace is too difficult for you to repeat, then drop it down to something that you can maintain (and recover from), to keep the same output for all 6 sets.