Great Season, 49ers!

Congrats to the 49ers on a great season with some thrilling games.  In particular I think Vernon Davis had an incredible post season this year.  I have been a critic of Davis' with all his dropped passes but he stepped up big in the playoffs!

What I did today...

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

Strength Work:

Back Squat (5 reps at 65%, 75%, and max reps @85% of  405):

Warm Up Sets:  45x6, 135x4, 225x2

Work Sets:

- 265x5

- 305x5

- 345x5

Bench Press (5 reps @65%, 75%, and max reps @85% of 355):

Warm Ups Sets::  45x6, 135x4, 225x2

Work Sets:

- 230x5

- 270x5

- 302x5

Weighted Dips:

- 30 reps @ 50 lbs:  13, 10, and 7.  Finally got 30 reps in only 3 sets, so I'll bump up the weight to 55 lbs next week.

Conditioning:

Thruster and Toes-to-Bar Ladder:
- In 10:00 do one thruster at 135 lbs, then one toes to bar.  Then two thrusters and 2 toes to bar.  Then 3 of each, then 4, and so on for the 10:00 period.  When the time expired I had completed the round of 8 and 1 thruster into the 9th round.