Monday 7.09.12

Warm Up:
- 500m Row
Then 3 Rounds of:
- 5 GHD Sit Ups
- 5 Reverse Hypers
- 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
- 348x1
Work Sets:
- 290x 3x5 (up 5 lbs from last week)

Shoulder Press:
Warm up to 120% of my work sets:
- 45x5
- 95x4
- 135x3
- 185x2
- 201x1
Work Sets:
- 167.5x 3x5 (up 2.5 lbs from last week)- I did all my presses by first power cleaning the bar from the floor.

Conditioning:
5 Rounds of:
- 100 yard sprint (50 yards out and back)
- Max 15 ft. rope climbs in 1:00
Score:  I completed 15 total rope climbs, 3 each round.

I was doing each rope climb in 10-12 seconds so maybe I could do 4-5 per round fresh, but that sprint each round made it so I was starting each round of rope climbs already in oxygen debt.  It was pretty fun though.