140330 5/3/1 Shoulder Press (deload)

Warm up:
5 min DROMS

Strength:
Shoulder Press 3 x 5
60-75-90

Metcon:
6-Way BB Complex
6 reps each of the following movements done non-stop without setting barbell down
Snatch, Overhead Squat, Back Squat, Good Morning, Row (back parallel to floor), Deadlift
2 sets @ 75#, 2 sets @ 95#, rest 2-3 minutes between sets
Notes: only got through 1 set @ 95. Attempted 2nd set failed on 2 snatches then shut it down.

Then:
6x Weighted Lunge (barbell on back, @ 40% (100#) of Back Squat 1RM, 3 each leg) +
6x Weighted Step-up/Hop @ 2x 30# DBs on 10" box +
6x Split Jump (3 each)
6 sets, rest 2-3 minutes between sets

Then:
Pull-up & Ring Dip circuit: (did bar dips)
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

140328 Sprint

10 x 100m

140327 5-3-1+ Deadlift

Warm up:

5 min DROMs

KB SLD 35# x 8 x 2

Strength:

Deadlift 5-3-1+

warm

135-155-190

work

235-265-295(6)

Assistance:

Kroc Rows 90# x 12-10-10

140326 5-3-1+ Bench Press

Warm up

5 min DROMs

5 min Airdyne

Strength:

warm

80-95-115

work

145-165-185(7)

Assistance

50# DB press 3 x 12

GHD sit-ups 3 x 20

140325 Run

Run 2.5 mi

140324 5-3-1+ Back Squat

Warm up:
5 min DROMs
Hip mob
KBS 35# x 15 x 2

Strength:
High Bar Back Squat
warm
100-120-145
work
180-205-230(6)

Conditioning:
5 rounds for time of:
20 Wall Balls (20#)
10 Toes-to-bar
Time: 13:07

140323 5-3-1+ Shoulder Press

C2W3

Warm up:
5 min DROMs
GHD sit-ups 3 x 25
GHR 3 x 10; BW x 10, 5# x 8 x 2

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
5 x 75% (110#)
3 x 85% (125#)
1+ x 95% (140#) 7

Assistance:
Chin-ups 5 x 7-7-7-6-1-3-1-1-1-1
Ring Dips 5 x 5