Tuesday 9.06.11

585 pounds of rack pull madness!

Warm Up:
3 rounds of:
- 5 Reverse Hypers
- 4 Toes to Bar
- 3 False Grip Ring Pull Ups
- 1 Handstand Push Up (I was able to go head to floor with no bands on these pretty easily today)

SWOD:
Today was a heavy day...
Rack Pull: 
- Warm Up Sets:  45, 135, 225, 315, 405, 495
- Work Sets:  585x1  PR and the first time I've done anything with 6 plates on each side!
Deadlift:
- Warm Up Sets:  45, 135, 22, 315, 405
- Work Sets:  520x1, 470x3, 420x5
Pull Ups
- Work Sets:  +75x1, +50x3, +25x5, body weight x 8

Metcon:
5 rounds of:
- Max reps of 185 bench press
- Max height box jump for 3 reps
Score:  I did 77 total reps of bench (25, 15, 13, 13, 12) and my highest box jump height was the 30" box with two 45 plates stacked on top.