December 28th, 2016

Barbell
Dead Stop Front Squat; 70%x3; 75%x2; 80%x1x3

Assistance
Bi’s & Tri’s x 30 reps each

Conditioning
7 TnG Squat Snatches (you choose weight, but must be unbroken)
7 Box Jumps (step down, quick turnover)
90 second Row @2k pace
Rest 2 minutes
x 3 sets
+
Rest 5 minutes
+
7 TnG Thrusters (you choose weight, but must be unbroken)
7 Burpees Over the Bar @ quick pace
90 second row @ 3-5 seconds faster
Rest 2 minutes
x3
+
Rest 5 minutes
+
45 second Assault Bike Sprint @100%

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2 Comments

  1. A. 235-270
    B. 441/442/441 @155#
    C. 446/442/440 @165#
    D. 24 Cals – kept it above 680, tried to increase watts each 15 second interval. Had some left in the tank at the end here, came out a little slower than I should have trying not to blow up.
    Assistance: done.

    – Still recovering as I type this. Felt like I was going to throw up for several minutes after this. Obviously should have done something differently after seeing how the rows did not improve. Lesson learned.

    Liked by 1 person

    Reply

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