Monday 4.13.15

Strength Training:
Bench Press:
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 4, 4, 4 (277.5 next week)

Weighted Dips:
- 40x 10, 10, 10, 10 (45 next week)

Squats:
- Box Squats:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 235x 3, 3, 3 (245 next week)
- Paused Squats:  135x 5, 5, 5 (3-second hold each rep)

Banded Scare Crows:
- 13 sets of 10 (one set after each set of bench press and dips)

Conditioning:
10:00 ladder of:
- Goblet Squats @ 53 lbs
- Barbell Rows @ 155 lbs
- GHD Sit Ups
Score:  8 rounds plus 9 squats and 9 rows