Thursday 7.19.12

Warm Up:

- 500m RowThen 3 Rounds of:- 5 GHD Sit Ups- 5 Hip Extensions- 3 Pistols each leg- 2 Handstand Push Ups- 2 Muscle Ups
Strength Work:

High Bar Back Squat:
- 45x5
- 135x4
- 225x3
- 280x2
- 320x1
Work Sets:
- 265x 3x5


Bench Press:
- 45x5
- 135x4
- 185x3
- 225x2
- 260x1
Work Sets:
- 210x 3x5


Conditioning:
5 Rounds of Max Reps of:
- 1:00 of Kettle Push Presses @ 53 lbs (a 53 lbs kb in each hand)
- 1:00 of strict pull ups
Score:  114 reps (81 kb push presses and 33 pull ups)


This conditioner didn't feel good on my disc injury, but not bad enough to stop.  I did have to do my pull ups in doubles and singles, though.