Monday 1.21.13

Strength:
Overhead Squats (Goal:  heavy triple, 90% x5, 80% x7):
- Warm Ups:  120x8, 180x6, 215x4
- Work Sets:  240x3, 215x5, 190x7

Weighted Pull Ups (Goal:  heavy triple, -15 x5, -15 x7):
- Warm Ups:  Bodyweight x8, +25x6, +50x3
- Work Sets:  +60x2, +45x3, +30x5- Stay at these weights next week.

Conditioning:
21-15-9 reps of:
- Power Clean @ 95 lbs
- Wall Ball @ 20 lbs to a 10' target
Time:  4:22