Monday 12.19.11

Here's what I did today...

Warm Up:
- 500m Row
- Samson Stretch
- Dynamic Shoulder Warm Up with Bands

Strength:
High Bar Back Squat (70%, 80%, and 90% of 385):
Warm Ups:  45x6, 135x4, 225x2
Work Sets:
- 270x3
- 308x3
- 347x4

Bench Press (70%, 80%, and 90% of 345):
Warm Ups:  45x6, 135x4, 225x2
Work Sets:
- 242x3
- 276x3
- 311x3 (I wanted to get 5 but without a spotter I was a little concerned)

Ring Push Ups:
- 30 reps @ Body Weight in sets of 13, 10, and 7.

Conditioning:
For Time:
- GHD Sit Ups x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- GHD Back Extensions x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Double Unders x 30, 27, 24, 21, 28, 15, 12, 9, 6, 3
Time:  13:05.

For the conditioning circuit I did the first round of each movement, then the second, then the third, etc.  I wasn't feeling very strong or motivated today but I got through it.  Definitely not my best day in the gym, but at least I got some work in.