Saturday 9.01.12

Warm Up:
None, really.  Probably not smart but working out at 2:00 pm I felt like I was pretty loose already.  I did do some foam rolling, though, so maybe that helped.

Strength:
Front Squat 1rm:
- 45x5, 95x2, 135x2, 185x2, 225x2, 275x1, 315x1, 365x0, 345x1 (PR +5 lbs!)

This was not supposed to be a strength day, just a front squat warm up.  But I was feeling good so I decided to try for a PR.

Conditioning:
Part 1- 4 Rounds, each round consisting of:
- 2 Front Squats @ 75% (260)
- 10 45 lbs Plate Slams
- 1 Rope Climb
- Repeat 3 times per round
- After 3 times through, rest 2:00 then repeat for 4 rounds
Score:  The whole thing took way 29:58 to complete including rest periods.  In the 4th round I had to stop the rope climbs and sub GHD sit ups for plate slams, all due to my neck injury.  I could no longer grip the rope and my shoulder on my bad side was giving out on the plate slams.

Part 2- Tabata Row:
- 935m total on damper #6.

Today was rough!  Good thing tomorrow's a rest day.