Monday 11.07.11

Warm Up:
- Samson Stretch
- 5 Good Mornings @45, 65, 85, 105, 125
- 5 GHD Sit Ups @Bwt, 10, 15, 25, 35

SWOD:
High Bar Back Squats (Training Max: 365):
- Warm Ups:  45x6,135x4,225x2
- Work Sets: 255x3
                     290x3
                     330x5
Bench Press (Training Max: 335):
- Warm Ups:  45x6,135x4,225x2
- Work Sets:  235x3
                      270x3
                      300x5
Metcon:
10:00 or 24-18-12 reps (whichever comes first) of:
- 1-Arm KB Thrusters @70 (Splitting each round evenly between arms)
- Ring Push Ups (Chest below hands, full turn out at the top)
Score:  I completed the rounds of 24 and 18 when my 10:00 ran out.  A combination of not being able to breathe and my injured left elbow made this one particularly fun.

Elbow Rehab:
- 3x10 press downs with the skinny black band.