Wednesday 1.29.14

Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
3 Rounds of:
- 10 steps of hip circle walks each direction

Strength Training:
Back Squat:
- Warm Ups:  45x9, 135x7, 225x5, 315x3, 405x1, 495x :10 hold and some partial squats
- Work Sets:  405x4 (PR!), 355x6, 305x8 (stay on all sets)

Weighted Pull Ups:
- Warm Ups:  0x5, 20x4, 40x3, 60x2
- Work Sets:  70x4, 50x6, 30x8 (stay on all sets)

Weighted GHD Sit Ups:
- 25x 10, 10, 10 (go up to 35 next time)

Power Snatch (warm up for conditioning):
- 45x5, 95x4, 135x3, 185x2, 225x high pull

Conditioning:
In 7:00 complete the following (7:00 version of CF Open 12.2):
- 30 Power Snatches @ 75
- 30 Power Snatches @ 135
Score:  I got 23 reps into the set of 135.