Monday 4.28.14

Strength Training:
Squats:
- Warm Ups:  45x6, 135x5, 225x4, 315x3, 405x2, 455x0 (felt a little slow today)
- Work Sets:  420x1, 375x5, 320x7 (stay on set 1, go up 5 lbs on sets 2 and 3)

Box Jumps @ 36":
- 6, 5, 4, 3, 2, 1, 3, 3, 3- done immediately after each set of squats

Weighted Pull Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  47.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Glute/Ham Raises:
- 5x 8, 8, 8

Conditioning:
4 Rounds for time:
- 10 KB Snatch with the right arm @ 70 lbs
- 10 KB Snarch with the left arm @ 70 lbs
- 30 Double Unders:
Time:  7:46

Prehab/ Rehab Work:
- Band Scarecrows 3x10
- Band External Rotations 3x10
- Band Lateral External Rotations 3x10
- 20:00 of stretching internal rotators of the shoulder and hips, flutes, and hamstrings.