Monday 5.12.14

Strength Training:
Front Squats (find 1RM):
- 45x5, 95x4, 135x3, 185x2, 225x1, 275x1, 315x1, 335x1, 355x fail.
* For the next training block I'll use an estimated 1RM of 350.

Glute/Ham Raises:
- 5x 10, 10, 10 (go up 5 lbs)

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

Ring Rows:
- Warm Ups:  0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets:  0x 10, 10, 10, 10, 10 (go up 5 lbs)

Conditioning:
As much of the following in 10:00 as possible:
- 10 Front Rack Lunges each leg @ 155 and 10 Pull Ups
- Sprint 1/2 Gasser
- 9 Front Rack Lunges each leg @ 155 and 9 Pull Ups
- Sprint 1/2 Gasser
- Continue to 1 rep of each or 10:00, whichever comes first
Score:  I finished the round of 7, then got 4 lunges into the next round