Strength And Conditioning 4/9/2013

Finally feel good enough to get back to lifting weights. Decided to do some light squats. Here goes:

Warm Up
Stationary Bike – 5:00

Strength
Back Squats(perform a set every 2 minutes)
Bar x 10
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Conditioning
Stationary Bike – 5:00 Heart Rate at 130
Rowing – 5:00 Heart Rate at 140

Strength And Conditioning 4/19/2013

Warm Up

3 Rounds of:

1) Back Extensions x 10
2) Russian Swings x 10 @ 55#
3) Conventional Deadlift x 10 @95#
4) Wall Balls x 10 @ 20#
5) Toes to Bar(no kipping) x 10

Strength

Sumo Deadlifts 5×5
135. 185, 225, 275, 315

Conditioning

1) Max situps in 2:00 – 65
2) 1000m row for time – 3:25

Here’s how you do 495 for 3 reps sumo style: