Today is normally a rest day, which I like to take the day after I do heavy deadlifts, but my schedule is a little different this week so I have to work straight through...
Warm Up:
- Dynamic Mobility Drills
- Samson Stretch
- Jump Rope
- Thrusters: 60x6, 150x4, 240x2
Strength Work:
Front Squats (70%, 80%, and 90% of 345):
- 245x3
- 275x3
- 311x2- I was very light headed coming up from rep 2, so I thought fainting during my third attempt might not help matters.
Shoulder Press (70%, 80%, and 90% of 220):
- 155x3
- 175x3
- 198x3
**65 reps of single hop jump rope between all sets of strength work: 9 sets x 65= 585 jumps
Push Press:
30 reps at the top shoulder press weight for the day
198x 6, 6, 5, 5, 4, and 4
GHD Sit Ups:
6,6,5,5,4,4- I just matched the push press reps and alternated between the two lifts without rest.
No conditioning today. Having to train so many days in a row this week, I thought it better to save the conditioning for tomorrow, then take a rest day, then hit up the CF Open workout on Saturday.
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