Friday 1.31.14

Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
3 Rounds of:
- 10 steps of Hip Circle Walks each direction

Strength Training:
Deadlifts:
- Warm Ups (Conv/Sumo):  140x4/4, 230x3/3, 320x2/2, 410x1/1, 500x1/0
- Work Sets:  465x3, 410x5, 360x7 (go up 5 lbs on all sets)

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  75x4, 55x7, 40x9 (stay on set 1, go up 5 lbs on sets 2 and 3)

Standing Shoulder Press:
- 130x 10, 10, 10, 10, 10 (go up 5 lbs)

Glute/Ham Raises:
- 15x 7, 7, 7 (stay at this weight)

Conditioning:
In 7:00 complete as much of the following as possible:
- 10 Wall Balls
- 10 Sump Deadlift High Pulls
- 10 Bar-Facing Burpees
Score:  I broke these up in sets of 10 each, then 9, then 8, then 7 when he time ran out.  34 reps of each movement completed.