Friday 5.31.13

AM Conditioning:
6 Rounds for time of:
- 7 DB power Cleans (55 lbs)
- 21 Air Squats
- 20 Mountain Climbers
Time:  9:50

PM Strength Training:
Cleans (Goal:  3x3 @ 195):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  195x 3, 3, 3- Pretty light.  It's been a while since I've done full squat cleans so I'm starting light to dial in my technique before going after some big weights.

Shoulder Press (Goal:  210x3, 90% x5, 80% x7):
- Warm Ups:  45x5, 95x4, 135x3, 165x2, 200x1
- Work Sets:  210x2, 192x4, 172x6

Barbell Rows:
- 230x 7, 7, 7

GHD Sit Ups:
- +25 lbs x10, 10, 10