Saturday 11.02.13

Strength Training:
Muscle Cleans/ Power Cleans/ Cleans+ Presses/ Push Press/ Jerks:
- 45x 3/3/3, 95x2/2/2, 135x2/2/1, 185x1/2/1, 225x1/1/1, 275x0/1/1, 315x0/0/0

Power Cleans (5x1 @ 90%):
- 262x 1, 1, 1, 1, 1

Shoulder Press (5/3/1 week of 1's):
- 145x5, 165x3, 184x6

Glute/Ham Raises:
- 5, 5, 5 (unweighted, assisted)

Conditioning:
Max Reps of Handstand Push Ups (up to 23 reps) with a 40-yard sprint every time you break:
- Handstand Push Up Sets:  3, 3, 2, 3, 2, 2, 2, 2, 4- last 3 were kipped because I was hitting failure
- Sprints:  9 total
- Push Ups:  46 reps done in sets of 35, 6, and 4 at the end.  triceps were shot by then.

Yesterday should have been day #11 of the handstand push up challenge and today was #12, but I missed yesterday so I needed to do 23 today plus 46 push ups to stay on track.