Falling behind again...

With apologies to my loyal follower (singular), I am beind again in my training log and have not been able to get any informative posts up.  But this is what I have been doing....

Monday 1.30.12

Warm Up:
- Dynamic Mobility Drills
- Jump Rope
- Samson Stretch

Strength Work:

Back Squat (3 reps at 70%, 80%, and max reps @90% of  405):

Warm Up Sets:  95x6, 185x4, 275x2

Work Sets:

- 285x3

- 325x3

- 365x2

Bench Press (3 reps @70%, 80%, and max reps @90% of 355):

Warm Ups Sets::  45x6, 135x4, 225x2

Work Sets:

- 250x3

- 285x3

- 320x3

Weighted Dips:

- 30 reps @ 60 lbs:  I did 5 sets of 6 reps.

Conditioning:

As Many Rounds as possible in 10:00 of:

- 10 Ring Push Ups (Rings set at the same level as my feet, full turn out each rep)

- 20 Overhead Walking Lunges with a 45 lbs Plate.

Score:  I did 4 full rounds plus 7 ring push ups.  My pressing muscles were pretty smoked from the bench and dips by the time I got to this!

Sunday 1.29.12

Rest Day.

Saturday 1.28.12

Rest Day.

Friday 1.27.12

Warm Up:

- Dynamic Mobility Drills

- Jump Rope

- Samson Stretch

Strength Work:

Power Cleans (5 @65%, 75%, and 85% of 270):

Warm Up Sets:  45x5, 95x4, 135x3

Work Sets:

- 175x5

- 205x5

- 230x5

Weighted Pull Ups:

- 15x5

- 25x5

- 35x7

- Body Weight x 13 (Enough to finish out 30 total reps of pull ups). Tied an all time PR for strict pull ups!

Conditioning:

2-4-6-8 reps each of:

- Power Clean @ 225

- Box Jumps @ 30"