Monday 1.27.14

Warm Up:
3 Rounds of:
- 10 KB Swings
- 10 Push Ups
- 10 GHD Sit Ups
- 10 Red Band Pull Aparts
2 Rounds of:
- 10 steps of hip circle walks each direction

Strength Training:
Power Snatch:
- Warm Ups:  45x5, 95x4, 135x3, 155x2, 175x1
- Work Sets:  187.5x 3, 3, 2 (missed the 3rd rep of the last set.  Stay at this weight next week)

Snatch High Pull:
- 230x 3, 3, 3 (go up 2.5 lbs next week)

Hang Power Cleans:
- 255x 3, 3, 3 (go up 2.5 lbs next week)

Bench Press:
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  305x2, 270x7, 235x9 (stay on the 1st set, go up 5 lbs on sets 2 and 3)

Standing Barbell Press:
- 125x 10, 10, 10, 10, 10

Conditioning:
6:00 of max push ups
- All reps chest to floor and full lockout
- Every time I fail do 10x that many meters on the rower
Score:  62 reps and 620m (20 reps and 200m, 15 reps and 150m, 11 reps and 110m, 9 reps and 90m, and 7 reps and 70m)