3.05.12

This is from elitefts.com

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

Strength Work:

Back Squat (5 reps at 65%, 75%, and max reps @85% of  400):

Warm Up Sets:  45x6, 135x4, 225x2

Work Sets:

- 260x5

- 300x5

- 340x5

Bench Press (5 reps at 65%, 75%, and max reps @85% of  365):

Warm Ups Sets::  45x6, 135x4, 225x2

Work Sets:

- 240x5
- 275x5
- 311x4- My shoulder was a little sore from the workout on Saturday and I felt a little uneasy about going for the 5th rep, so I stopped at 4.

* I did 65 single unders in between each set of strength work.

Weighted Dips:

- 30 reps @ 65 lbs:  9, 9, 9, and 3 reps

Toes to Bar:

- 9, 9, 9, and 3.  I did these as controlled as possible.

Conditioning:

As many rounds as possible in 10:00 of:

- 12 Barbell Walking Lunges @ 135

- 12 Ring Push Ups

- 24 Double Unders

Score:  I did 4 full rounds + 12 lunges.