Friday 11.02.12

Warm Up:
- 400m Run
- Dynamic Mobility
- GHD Hip Extensions

Strength:
Deadlift 5rm (resetting from last week's epic failure):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 495x1 (couldn't get 495 last week, so progress)
- Work Sets:  450x5

Weighted Chin Ups 3x5 (+5 lbs):
- Warm Ups:  Body weight x5, +10x4, +20x3, +30x2, +45x1
- Work Sets:  3x5 @ +15

Conditioning:
As Many Rounds as Possible in 7:00 of:
- 7 Ring Rows (feet parallel to the rings)
- 30 Double Unders
Score:  5 rounds + 5 more ring rows.  After the weighted chin ups my arms were totally smoked so I hit failure by the second round.  Terrible.