Tuesday 12.13.11

Warm Up:
- 500m Row
- Dynamic Shoulder Warm Up with bands
- Samson Stretch
- Reverse Hypers

SWOD:
High Bar Back Squats (Training Max: 385)
Warm Ups: 95x6, 185x4, 275x2
Work Sets:
- 251x5
- 289x5
- 328x7

Bench Press (Training Max: 340):
Warm Ups: 95x6, 185x4, 275x2
Work Sets:
- 225x5
- 259x5
-294x6 (I wanted 7 but without a spotter I didn't want to risk it)

Ring Dips:
- 30 reps in sets of: 6,5,5,5,5,4

No metcon today due to time constraints.