Friday 8.23.13

Strength:
Cleans (5x1 @ 90% of 285):
- Warm Ups:  45x Burgener WU, 95x3/2/1, 135x 2/2//1, 185x1/1/1, 225x0/1/1, 275x0/0/1
- Work Sets:  257x 1, 1, 1, 1, 1

Shoulder Press (5/3/1 week of 1's, training max of 195):
- Press/Push Press Warm Ups: 55x5/5, 105x4/4, 145x3/3, 195x0/4, 235x0/2
- Press Work Sets:  146x5, 166x3, 185x3- Should've been able to get 5 on the last set but my shoulders are wrecked from all the push ups yesterday.

KB Overhead Extensions:
- 44x 7, 7, 7- One arm at a time.

Conditioning:
For Time:
- 12-9-6-3 reps of Thrusters @ 155
- Start each round with 50 double unders
Time:  7:29.  I was all uncoordinated with the jump rope today.

Core Finisher:
- 50 Band Good Mornings in 5 sets of 10 (heavy black band)