Friday 7.27.12

Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Hip Extensions
- Burgener Warm Up with45 lbs
- Handstand Push Ups
- Hollow Rocks

Strength:
Power Cleans 5x3 adding 5 lbs to last week:
Warm Up Sets:
- 105x5
- 145x4
- 195x3
- 235x2
- 285x 0,0,0- Not moving very fast today
Work Sets:
- 240x 5x3

Conditioning:
"Elizabeth"- 21-15-9 reps of:
- Power Clean 135 lbs
- Ring Dips
Time:  5:56.

I ahd to do my ring dips in mostly sets of 3, which slowed me down a lot.  I was hoping for sub 5:00.