Tuesday 2.18.14

Warm Up:
- Hip Circle, Good Mornings, Push Ups, GHD Sit Ups, and banded rotator cuff drills.

Strength Training:
Front Squats:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 355x1
- Work Sets:  325x4, 290x7, 255x5 (stay on sets 1 and 3, go up on set 2.  Set 3 was beltless)

Weighted Chin Ups:
- Warm Ups:  0x5, 30x4, 55x3, 80x2, 105x1 (PR!)
- Work Sets:  80x3, 55x6, 30x9 (stay on sets 1 and2, go up on set 3)

Conditioning:
AMRAP in 9:00:
- 9 Ring Rows
- 12 Toes to Bar
- 15 Box Jumps @ 24"
Score:  2 rounds plus 9 ring rows, 12 toes to bar, and 1 box jump
- Then I did 23 more ring rows for a total of 50 on the day.