Tuesday 11.05.13

Strength Training:
Handstand Push Up Challenge Day #15:
- Done in the metcon\

Deadlifts (5/3/1 week of 1's):
- Warm Ups:  185x5, 225x5, 275x5
- Work Sets:  340x5, 390x3, 432x3- No belt

Weighted Ring Dips:
- 5x5 @ 35 lbs
- One set of 16 unweighted- PR!

Good Mornings:
- 3x5 @ 190

Hollow Rocks:
- 3x10

Power Cleans:
- 95x5, 135x4, 185x3, 225x2, 275x1- Just warming up for the metcon

Conditioning:
For Time:
- Sets of Handstand Push Ups up to 15 (3, 3, 2, 2, 3, 2)
- Matching reps of Power Cleans @ 245 (when I took a break from HSPU's I did the PC's)
- 30 Push Ups immediately after the above work was completed
Time:  9:25.  My triceps were shot.