1.09.12

Warm Up:
- Jump rope
- Samson Stretch

Strength Work:
High Bar Back Squat (395: 70% x3, 80% x3, 90%x max reps):
Warm Up Sets:  65x6, 155x4, 245x2
Work Sets:
- 277x3
- 316x3
- 356x4

Bench Press (350: 70% x3, 80% x3, 90%x max reps):
Warm Up Sets:  45x6, 135x4, 225x2
Work Sets:
- 245x3
- 280x3
- 315x4

Weighted Dips:
30 Reps with 50 lbs:  10, 8, 7, 5

GHD Sit Ups:
30 Reps with 35 lbs:  10, 8, 7, 5

Conditioning:
10:00 of 1 ring push up (chest below hands at the bottom and fill turn out at the top) and 1 24" box jump, then 2 ring push ups and 2 box jumps, then three of each, then 4 of each, etc. until 10:00 has elapsed.  I completed 9 full rounds of each and 5 more ring push ups.  The ring push ups were definitely the limiting factor here after bench press and weighted dips exhausted my triceps and chest.