11-22-16

 

De-load week cont…

Strength

Deadlift 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5@ 60% 

Push jerk 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5@ 60% 

*base % off of 90% of 1 RM.

Conditioning 

With a running clock… 

0:00-10:00- 
5 rounds of: 
:30 ME Assault Bike 
:30 Rest 
:30 ME *Cluster 95/65# 
:30 Rest 
10:00-15:00- 
Run 800m 
15:00-25:00- 
5 rounds of: 
:30 ME Assault Bike 
:30 Rest 
:30 ME *Cluster 95/65# 
:30 Rest
*clean + thruster

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