11/5/12 part 1

Monday
GYMNASTIC SKILL
Pistol Test: 4 each
Couch Stretch
Hamstring Floss
Ankle Distraction Stretch
Pistol Re-test: 4 each

STRENGTH
Back Squat - 5 x 1 (work to 1RM)
135x8, 185x5, 225x3, 255, 275, 295, 305, 315(fail)

CONDITIONING
Part 1 - "Hibernation"
800m Run buy-in then,
6 minute AMRAP of:
3 x Bear Trap @ 135 (Deadlift, clean, front squat, push press, back squat, push press)
15m walking lunge @ 135 (when you finish the third bear trap in each series rack the bar on your back and begin your walking lunges)

Rounds: 3+3+7.5m