Monday 1.14.13

Strength:
Back Squats (Heavy single, 90%, 80%):
- Warm Ups:  50x5, 140x4, 230x3, 320x2, 370x1
- Work Sets:  410x1, 370x3, 330x5- These felt heavy today.

Weighted Pull Ups
- Warm Ups:  Body Weight x5, +25x4, +45x3, +65x2, +85x1
- Work Sets:  +55x3, +40x3 (wanted 5), +25x7- My arms are still smoked from the Secret Service Snatch Test last Saturday.  I did not feel strong today.

Conditioning:
AMRAP in 10:00 of:
- 10 Push Presses @ 115
- 20 yard Bear Crawl (10 yards out and back)
Score:  8 full rounds + 10 push presses and 10 yards into the bear crawl of round 9.

I was able to get all of my push press sets unbroken.  The original workout called for 95 pounds, but push press is a strength of mine so I decided to scale up and make it more challenging.  I wanted to go a round per minute but the bear crawls are deceivingly hard on the shoulders.