Friday- 02/10/12- Hatch Squat, OHS/Ring Dip work, MWOD 7/365

Strength
*DO NOT raise percentages. Stick to EXACTLY what is written.
1) High-Bar Back Squat: 1X4 @ 70%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 2-3 min. between each set.- 225, 235, 250, 275
Notes on the High-Bar Back Squat.
2) Bench Press: 2X5 @ 80%, 2X5 @ 90% of 120120 – rest 2-3 min. between each set.- 170x2, 190x2

Conditioning
5 rounds for total reps of:
ME OHS @ 155/105#- 3, 1,0, 2, 2- kept moving my feet

Notes: These should be fast up and down reps, as soon as you have to rest or reset your foot position the set is over. Go as fast as possible as long as possible, then drop the bar.

ME Ring Dips- 21, 18, 19, 17, 10

Notes: These should be fast up and down reps, as soon as you have to rest or slow down the set is over. Kipping is allowed.

*Rest as needed between movements.
Midline/Strength
1a) 3X12 Tempo GH Raise – rest 60 sec. VIDEO DEMO- done, no tempo

Notes: From the start position, take 5 counts to lower down, then explode back up to beginning position.

1b) 3X20 UB GHD Situps – rest 60 sec.- done

MWOD 7/365- http://www.mobilitywod.com/2010/08/bro-your-navicular-bone-dropped.html- did this before lifting today, also did couch stretch, shoulder mobility, and squat holds after training.  Left shoulder is hurting and stiff, progress is slow trying to keep feet straight ahead in squats, I need alot of mobility work and gotta stay diligent doing it everyday.