Thursday 1.23.14

Warm Up:
3 Rounds of:
- 10 KB Swings at 53 lbs
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Face Pulls
2 Rounds of:
- 10 Hip Circle Step each forward, backward, and to each side

Strength Training:
Deadlifts:
- Warm Ups (Conv/Sumo):  140x5/5, 230x4/4, 320x3/3, 410x2/2, 500x0/0
- Work Sets:  460x3, 405x5, 355x7 (go up 5 lbs on all sets)

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 95x1
- Work Sets:  70x5, 55x6, 40x8 (go up on set 1, stay on sets 2 and 3)

Glute/Ham Raises:
- 15x 6, 6, 6 (stay until I get 3x8)

Shoulder Press:
- 120x 10, 10, 10, 10, 10 (go up 5 lbs)

Conditioning:
- In 6:00 complete as many 40 yard sprints as possible (walking back to the start)
Score:  9 sprints