Monday 3.25.13

Strength:
Overhead Squats (Goal:  255x3, 90% x5, 80% x7):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  255x1, 230x3, 205x5- This is the third week I've failed to hit my numbers at these weights, so next week I'll drop down 10% and work back up.

Weighted Pull Ups:
- Hips to Rings:  Body Weight x 5, 4, 3, 2, 1
- Work Sets:  +70x3, +50x5, +30x7- Move up to 75 for the first set, but then decrease by 25 lbs for subsequent sets.

Conditioning:
In 10:00 complete a 1000m Row, then as many rounds of the following in the remaining time:
- 10 Chest to Bar Pull Ups
- 200m Sprint
Score:  1000m Row in 3:23, then 2 rounds + 10 pull ups of the couplet.