Monday 11.21.11

Warm Up:
- 400m Run
- Dynamic Shoulder Warm Up with Bands
- High Bar Back Squats:  50x6, 140x4, 230x2
- Bench Press:  50x6, 140x4, 230x2
- Weighted GHD Sit Ups:  3x6 with a 25# plate

SWOD:
High Bar Back Squats (Training Max: 375):
- 245x5
- 285x5
- 320x7

Bench Press (Training Max: 340):
- 225x5
- 255x5
- 290x7


Assistance Work:
- Ring Push Ups:  3x10
- Band Press Downs:  3x13 with the red band

Sprints:
3x 400m Runs with 2:00 Rest:
1- 1:48
2- 2:06
3- 2:03

I'm over my cold and infection for the most part so it's time to start getting in shape in again.  I'm going to use various distance sprints to get me there, along with metcons.  Today I was not breathing well so my "sprints" were more like run/jog/try not to puke.  Nowhere to go but up I guess.