Monday 1.13.14

Adding back in a little conditioning starting today, and going to push/pull days.

Strength Training:
Back Squats:
- Warm Ups:  45x9, 135x7, 225x5, 315x3, 405x1
- Work Sets:  400x5 (PR!), 350x6, 295x9 (Go up on sets 1 and 3, stay on set 2)

Bench Press:
- Warm Ups:  135x9, 185x7, 225x5, 275x3, 315x1
- Work Sets:  300x5, 265x7, 225x9 (Go up on all sets)

Ring Dips:
- 50x 8, 4, 3- These are much harder right after bench press.  Stay until I get 3x8.

Conditioning:
With a 5:00 running clock do 1 of each, then two of each, then 3, and so on of:
- Wall Ball (20 lbs. ball to a 10' target)
- Burpee Box Jumps (24" box)
Score:  7 Wall Balls and 3 Burpee Box Jumps.