Thursday 4.26.12

Despite being more sore than I should be from yesterday's run I did the following....

Warm Ups:
- 500m Row
- Dynamic Mobility Drills
- Samson Stretch

Strength Work:
Overhead Squats 1 rep max:
- 45x6
95x4
135x2
185x1
225x1
230x1
235x1
240x1
245x1
250x1
255x0

I went up in very small increments today because I had no idea what I was going to be capable of, since it's been many many months since I tested my 1rm.  I probably could have lifted 5-10 more pounds had I known my goal weight and went right for it, rather than wasting energy and strength working up over so many sets.

In between sets of squats I did:
- 5 reps of toes to bar, knees to elbows, and knees to bar in various combinations
- 5 GHD Back Extensions
- 50 jump rope single unders

Conditioning:
10-9-8-7-6-5-4-3-2-1 reps for time of:
- Overhead Squat @ 145 (snatched from the floor to start each set)
- Bar Dips
- Box Jumps @ 24"
Time:  16:49.

The dips wrecked my shoulders and triceps which, as it turns out, makes holding the bar overhead for overhead squats very difficult.  This was also my first conditioning circuit in over two weeks, so I can tell I have some ground to make up.