12.23.11

Hope everyone is training hard and being good with their diet so they can enjoy the next couple of days of eating poorly and not working out!  Here's what I did today....

Warm Up: 
- 200m Jog 
- Dynamic Shoulder Warm Up with Bands 
- Samson Stretch 

Strength Work: 
Clean Complex (Power Clean, Hang Clean, Clean): 
- 45x3 
- 95x2 
- 135x1 
- 185x1 clean 
- 225x1 clean 
- 260x1 clean 
Power Cleans (70%, 80%, and 90% of 260): 
- 182x3 
- 204x3 
- 234x3 
Weighted Pull Ups: 
- 10x3 
- 20x3 
- 30x5 

Conditioning: 
1:00, :45, :30, and :15 rounds each of the following: 
- Pull Ups 
- Sit Ups 
- Push Ups 
- Squats 
Score: 328 reps. 

This is 6 reps fewer than last week, which I think is due to added range of motion on my push ups.