Friday 1.10.14

Thrusters:
- 45x10, 95x8, 135x6, 185x4, 225x2, 250x1, 280x0 (front squat only)

Front Squats (Goal:  5, 7, and 9):
- Warm Ups:  Thruster sets
- Work Sets:  320x4 (PR!), 280x6, 240x8 (stay on all sets)

Standing Barbell Press (Goal:  5, 7, and 9):
- Warm Ups:  Thruster sets
- Work Sets:  200x3, 180x4, 160x7 (stay on all sets)

Weighted Pull Ups (Goal:  5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 95x1
- Work Sets:  65x5 (PR!), 45x7, 30x5 (go up 5 lbs on sets 1 and 2, stay on set 3)

Glute/Ham Raises (Goal:  3x8):
- 10x 8, 8, 8 (go up 5 lbs)

Handstand Push Ups:
- 4, 4, 4