Thursday 6.20.13

A.M. Conditioning (at work):
20:00 AMRAP of:
- 100 Single Unders
- 5 DB Swings Left @ 55 lbs
- 5 Strict DB Presses Left
- 5 DB Swings Right
- 5 Strict DB Presses
Score:  8 Rounds + 100 single unders

This was more about recovery than metcon but it got pretty tough toward the end.

P.M. Strength Training:
Front Squat:
- Warm Ups:  65x10, 125x8, 185x6
- Work Sets:  245x3, 275x3, 305x3

Weighted Chest to Bar Chin Ups:
- Warm Ups:  0x5, +20x4, +40x3, +55x2, +70x0- missed my chest by about 1 cm!
- Work Sets:  +35x 5, 3, 3, 2, 2- Second week at this weight trying for 3x5

Parallel Bar Leg Raises (holding the top of a dip):
- 9, 9, 9

Hip Extensions:
- +25x 10, 10, 10