Thursday 11.01.12

Warm Up:
- 500m Row
- Dynamic Mobility Drills
- Samson Stretch

Strength:
Back Squats 3x5 (+5 lbs):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 395x1
- Work Sets:  3x5 @ 340

Shoulder Press 3x5 (+5 lbs):
- Press/Push Press/Jerk:  50x4/4/4, 100x3/3/3, 140x2/2/2, 190x1/1/1, 230x0/1/1, 280x0/0/1
- Shoulder Press Work Sets:  3x5 @ 150

Conditioning:
for 10:00, starting with one rep each, add 1 rep each minute:
- Ring Dips
- Goblet Squat with 88 lbs KB
Score:  I got to round 7 before the ring dips started bothering my injury.  Goblet squats were completed.