Wednesday 7.17.13

Strength:
Deadlift:
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 365x3, 405x2, 455x1- Just testing out my pulled hamstring.

Weighted Ring Dips:
- Warm Ups:  0x5, 20x4, 40x3, 60x2, 80x1
- Work Sets:  45x 5, 5, 5

Skull Crushers:
- 110x 10, 10, 10

SWAT Team Conditioning:
In Teams of 8 complete the following:
- Move 5,000 30 yards out, then 30 yards back with farmers walks.  Only three people work at once, the other 5 have to hold a 45 lbs bar until their turn to move weight.

Then...

- Row 10,000 meters in teams of 8.  3 people row at a time while everyone else wall sits until their turn to row.

While one team performed the farmers walks, the other team did the row, then we switched.  The time for each portion was added together for a total time.  I can't remember the times, but our team won by about a minute and a half.  Not a super challenging workout but it was fun and good team building.