Friday- 02/17/12- Hatch Squat/PTT-Run, Sq Clean, DB PP, MWOD 14/365

Strength
*DO NOT raise percentages. Stick to EXACTLY what is written.
1) High-Bar Back Squat: 2X5 @ 65%, 3X5 @ 70% – rest 2-3 min. between each set.- 205x2, 225x3
Notes on the High-Bar Back Squat.
2a) Bench Press: 2X5 @ 85%, 2X5 @ 95% of 120120 – rest 45 sec.- 175x2, 190x2
2b) Front Squat: 4X5 @ 60% – rest 90 sec.- 155

Conditioning (pain threshold training)
5 rounds for total time of:
Run 200m
12 UB Hang Squat Cleans @ 135/95#
15 DB Push Press @ 40/25#
Rest 3 minutes.
-think my first round was around 2:45, not sure after that...slow, cleans were not UB

Notes: I don’t know how else to say this; try to make yourself pass out. Runs need to be absolutely 100% every round. Do not pace or hold back at all. Transitions must be as quick as possible. Time should be total of all 5 rounds WITHOUT the rest intervals.

MWOD 14/365- 
http://www.mobilitywod.com/2010/09/you-must-defeat-evil-chair.html