Monday 6.23.14

Strength Training:
Squat 4x4 @ 85% of TM (Cycle 1, Week 3):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 395x1
- Work Sets:  335x 4, 4, 4, 5

Box Jumps @ 36":
- 5, 4, 3, 2, 1 immediately following each warm up set of squats

Weighted Pull Ups 5x5:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  55x 4, 4, 4, 4, 4

Glute/Ham Raises 3x10:
- 15x 10, 10, 10 (go up 5 lbs)

Conditioning:
7 rounds for time:
- 7 Overhead Squats @ 95 lbs (taken from the ground)
- 7 Pull Ups
- 7 Box Jumps @ 24"
Time:  9:11