Tuesday 150825

Two sets of:
Run 400 Meters @ your 1600 meter PR pace
Rest 4-5 minutes
and then…
For time:
Run 1600 Meters
Today’s your day to set a new 1600 meter PR.
Followed by…8-10 minutes of cool down pace running.
Cash out:
100 Abmat Sit ups

Competition:
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
Same as last week…see if you can improve upon last week’s results.
B.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Bench Press
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – 1 rep @ Your Choice
C.
Every 5 minutes, for 25 minutes:
Row 500 Meters
15 Strict Handstand Push-Ups
20 Ring Dips
Complete each set as quickly as possible. Note times for each set. If you struggle to complete the handstand push-ups, adjust the reps so that you have a reasonable shot at getting through them and the ring dips in the 5 minute period.