Saturday 2.08.14

Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Band Pull Aparts
3 Rounds of:
- 10 steps of Hip Circle walks in each direction

Strength Training:
Deadlifts:
- Warm Ups:  145x5, 235x4, 325x3, 415x2, 505x1
- Work Sets:  470x3, 415x5, 365x7 (go up 5 lbs on all sets)

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  75x5, 60x7, 45x8 (go up 5 lbs on sets 1 and 2, stay on set 3)

Glute/Ham Raises:
- 15x 8, 8, 5 (stay at this weight)

Standing Shoulder Press:
- 135x 10, 10, 10, 10, 10 (go up 2.5 lbs)

Conditioning:
On the minute for 8:00:
- 60 yard sprint
- Max reps of Handstand Push Ups
Score:  17 Handstand Push Ups

This is the first time I've hit 505 on my deadliest since my injury, which is encouraging.  My triceps were pretty smoked from the dips and presses that HSPU's were rough.  The most I got in one set was 4.