Monday 12.05.11

Warm Up:
- 400m Run
- Weighted GHD Sit Ups @25
- Samson Stretch

SWOD:
High Bar Back Squats (Training Max: 375)
Warm Ups: 50x6, 140x4, 230x2
Work Sets:
- 282x1
- 319x1
- 357x3

Bench Press (Training Max: 340):
Warm Ups: 50x6, 140x4, 230x2
Work Sets:
- 255x1
- 289x1
- 323x3

Ring Dips:
- 30 reps in sets of: 5,5,5,5,5,5

Metcon:
- 4x 400m sprints. I set the clock for 4:00 intervals and after my run I had the remainder of the 4:00 as a rest period.