Thursday 10.04.12

Warm Up:
- 500m Row
- Dynamic Mobility
- Jump Rope
- Samson Stretch

Strength:
Bench Press 3x5 (resetting to low weight for rehab purposes):
- Warm Ups:  45x5, 94x4, 135x3, 185x2, 225x1
- Work Sets:  3x5 @ 185

Front Squat 1rm:
- 45x5, 95x4, 135x3, 185x2, 225x1, 275x1, 315x1, 365x0, 355x1 (PR!)

Conditioning:
8 Rounds for Time of:
- 3 Front Squats @ 70% 1RM (250)
- 10Yard Flying Start Sprint
- 6 Push Ups
Time:  Around 11-12 minutes.  I used the wall clock so I'm not sure of exact time.