Thursday 6.28.12

Warm Up:
3 Rounds of:
- 100 Jump Ropes
- 5 GHD Sit Ups
- 5 GHD Hip Extensions
- 2 Pistols each leg
- 2 Handstand Push Ups
- 3-5 Pull Ups

Strength Work:
High Bar Back Squats:
Warm Up to 120% of of work sets:
- 45x5
- 135x4
- 225x3
- 275x2
- 300x1
Work Sets:
- 250x 3x5- I started off doing front squats but the front rack position in the bottom of the squats hurts my nerve issue way too much, so I switched to high bar back squats going as deep as possible.

Bench Press:
Warm Up Sets to 120% of work sets:
- 45x5
- 135x4
- 225x3
- 275x1
Work Sets:
- 250x5
- 225x 5,5- I started out at 250 for my work sets but my arm was killing me today and I could barely get the first set done.

Conditioning:
10 Rounds of:
- 10 Push Ups
- 50 yard sprint
- walk back to the start
Score:  I didn't time this workout.  My goal was do complete all the push ups without any breaks due to my hurt arm, and to run each sprint as an all out effort.