Thursday 1.10.13

AM Conditioning:
5x 6:00 Rounds of:
- 10 Hanging Leg Raises
- 20 Push Ups
- 20 DB Swings (10 each arm)
- 10 Hanging Leg Raises
- Finish the remainder of the round on the eliptical machine

The purpose of this workout was for active recovery.  The eliptical is what I have access to at my work gym so I used it in the best way I could think of.

PM Strength Training
Overhead Squats (Heavy Single, 90%, 80%):
- Warm Ups:  80x5, 130x4, 170x3, 220x2
- Work Sets:  260x1, 235x3, 210x5

Weighted Chin Ups (Heavy Triple, 90%, 80%):
- Warm Ups:  Body Weight x5, +20x4, +40x3, +60x2, +80x1
- Work Sets:  +50x3, +35x5, +20x7