Monday 5.05.14

Strength Training:

Overhead Squats:

- Warm Ups:  45x6, 95x5, 135x4, 185x3, 225x2, 275x0 (completed the rep but didn't get depth)

- Work Sets:  257.5x3, 227.5x5, 187.5x7 (go up 2.5 lbs on all sets)

Box Jumps @ 36":
- 12 sets of 3 immediately after each set of squats and GHR's

Weighted Chin Ups:

- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1

- Work Sets:  50x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Glute/Ham Raises:

- 5x 9, 9, 9

Conditioning:

4 Rounds for time of:

- 400m Run

- 25 Wall Balls

Time:  13:24

This is my 275 OHS squat attempt that was high, followed by 3 box jumps.

My successful set at 257.5x3, but you can see my heel coming up off the floor.

My first set of 5 Chin Ups with 50 lbs.  I noticed I was doing a lot of unnecessary head movement so I tried to cut that out in my subsequent sets.