Tuesday 10.02.12

Warm Up:
- Dynamic Mobility
- Jump Rope
- Romanian Deadlifts with an empty bar
- Dead Bugs

Strength:
Deadlift 5rm (+10 lbs):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 495x1
- Work Set:  445x5

Strict Pull Ups 3x max reps:
- 3x6 - I did these from a dead hang, and terminated the set when I had to extend at the neck to get my chin over the bar.  Pull Ups are one of the few lifts that aggravate my neck injury, especially when I deviate from neutral head position, so I make sure to cut the set off when I start to do it.

Conditioning:
3 Rounds for time of:
- 7 reps of 1 KB Power Snatch + 1 KB Thruster @ 53 lbs (Right)
- 7 reps of 1 KB Power Snatch + 1 KB Thruster @ 53 lbs (Left)
- 5 Burpees
Time:  6:22

The weight was easy on my left side, but tough on my injured side.  It was good to do some single arm work, especially overhead, for the unique core activation you get from it.  It was a good, short, burner today.