Monday 7.02.12

Warm Up:
- 500m Row
Then 3 rounds of:
- 5 GHD Sit Ups
- 5 Hip Extensions
- 2 Pistols each leg
- 2 Handstand Push Ups
- 5 Pull Ups

Strength Work:
Box Squats:
Warm Up to 120% of my work sets:
- 45x5
- 135x4
- 225x3
- 315x2
- 342x1
Work Sets:
- 285x 3x5

Shoulder Press:
Warm up to 120% of my work sets:
- 45x5
- 95x4
- 135x3
- 185x2
- 198x1
Work Sets:
- 165x 3x5

Conditioning:
6x 200m sprints

I started my sprints every 2:00, so if it took 32 seconds for the run, I rested for 1:28 before I went again.  My fastest sprint was :32 and my slowest was :37.  I ran these as 100m out, stop, turn, and run 100m back.  having to slow down and change directions and re-accelerate adds time and makes it a lot harder, in my opinion.