Monday 7.30.12

Warm Up:
- Dynamic Mobility
- Samson Stretch
- Lots of talking and standing around

Strength:
Box Squats 3x5 adding 5 lbs to last week:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 360x1
- Work Sets:  300x 3x5

Shoulder Press 3x5 adding 2.5 pounds to last workout:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 200x0
- Work Sets:  170x 3x5- I cleaned these from the floor on each set.

Conditioning:
5 Rounds for Time of:
- 1 Bench Press @ 90% of 1rm (245 based on a 275 estimated injured bench press max)
- 1 Bent Row @ 110% of Bench Press 1rm (305 based on the same 275 bench press)
- 1 Bench Press @ 90% of 1rm
- 3 Bent Row @ 110% of Bench Press 1rm 
- 1 Bench Press @ 90% of 1rm
- 5 Bent Row @ 110% of Bench Press 1rm

This workout pretty much sucked for my neck injury.  I did one round as rx'd, then I just dropped down to body weight (245) for both lifts for the next two rounds, then I just stopped because both movements caused a lot of neck/arm pain on my injured side.  So I did 3 rounds in 12:27, NOT as rx'd.