Wednesday 4.02.14

Warm Up:
- Foam rolling thoracic spine
- Dynamic Mobility for hips, glutes, and hamstrings
- Hip Circle

Strength Training:
Power Cleans:
- Warm Ups:  45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  262.5x 3, 3, 3 (go up 2.5 lbs)

Shoulder Press:
- Warm Ups:  45x6, 95x5, 135x4, 225x2, 275x1 (push press and jerk for last two sets)
- Work Sets:  175x5, 155x7, 135x9 (go up 2.5 lbs on all sets)

Hang Snatch High Pulls:
- 185x 5, 5, 5 (stay at this weight because I didn't get it to neck level on all reps)

Conditioning #1:
AMRAP in 10:00 of:
- Handstand Push Ups
- Every time I failed, stop and do a 50 yard farmers walk with 125 lbs per hand
Score:  14 Handstand Push Ups and 5 farmers walks (triceps were shot coming into this)

Conditioning #2 (2 hours late with my SWAT team):
Each member of a 4-man team must complete for time:
- 55 calorie row
- 45 Push Ups
- 35 KB Swings @ 35 lbs
- 25 Goblet Squats with 35 lbs KB
- 15 Burpees jumping over two 45 lbs bumper plates on each rep.
Time:  17:05 for the team (probably around 6-7 minutes for me)