CC 1/9/15

Strength:

Push Press - 1RM

245lb, 10lb PR from roughly a year ago, feel like I have more in the tank, didn't feel especially great today

DB JM Press - 4x10
25lb, 30, 30, 30

Incline DB Tate Press - 4x10

25lb, 30, 35, 35

Decline DB Rollback Extension - 4x10

25lb, 25, 30, 30, flat bench

Med Grip Bamboo Bar Bench Press w/ Hanging KB - 4x20

25lb, 35, 35

Core:

GHD KB Oblique Crunches - 3x20 per side

26lb

WOD:
10 Rounds:
500m row
2 legless rope climbs
1 min rest

40:40, rounds sans rest were 3:01-3:21, 500m splits were 2:03-2:15

Finisher:

200 Banded pushdowns

Skipped, did Sat weightlifting squats because I'm out of town for the next week and probably won't be lifting at all

4x3 Front Squat, 3 sec pause at bottom 253lb/115kg - these were a grind