Wednesday 7.02.14

Strength Training:
Squats 4x4 (Cycle 2, Week 1):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 400x1
- Work Sets:  300x 4, 4, 4, 10

Weighted Pull Ups 5x5:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  55x 5, 5, 4, 3, 3 (my hands were thrashed from the last 3 days)

Conditioning:
SWAT Training Relay Race:
In teams of 5, one person completes one whole round before the next person goes, each person completes 3 rounds:
- 250m Row
- 50 ft Walking Lunge with 35# KB in the Rack Position (left arm)
- 5 KB Clean and Presses (left arm)
- 80 Yard sprint
- 5 KB Clean and Presses (right arm)
- 50 ft Walking Lunges with KB in the Rack Position (right arm)
Time:  41 minutes and change.