Rest Day

A. As many 1-5 back squat ladders in 10 minutes
use 70% of 1RM high bar back squat
(perform 1 squat, rack it, perform 2 reps, rack it, 3 reps....up to 5, then start at 1 again, 1-5 one time = 1 ladder)
B. DB Split Squat @ 3131; 10-12/leg x 4 sets; rest 60 sec b/t legs
C. Anchored Tabata Sit Ups - low score

A. 185#; Completed 4 ladders
B. 15# DB
C. 19,18,19,15,17,19,19,18

A1. Press @ 31X1; 4-5 x 4; rest 2 min
A2. Strict CTB Chin Ups @ 21X0; amrap x 4; rest 2 min
+
for reps:
3 min HSPU
1 min L Pull Ups
2 min HSPU
2 min L Pull Ups
1 min HSPU
3 min L Pull Ups

A1. 95#
A2. 6,5,5,3

Rest Day

A1. Stiff Legged DL @ 4111; 6-8 x 4; rest 20 sec
A2. GH Raises @ 2020; 6-12 x 4; rest 20 sec
A3. KBS light - 21 unbroken x 4; rest 3 min
B. Jump Switch Lunges - amrap in 30 sec; rest 60 sec x 3
C. Side Bridge - 90 sec/side x 3 sets/side; rest 30 sec b/t sides

A1. 155# 8, 8, 7, 8
A2. 12, 12, 11, 11
A3. 35#
B. 33, 31, 32
C. Scaled it to 1 minute each side.

060110

Following OPTs programming

Phase 1 - 2011 prep
A1. Bench Press @ 5010; 8,6,4; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 4-5 x 3; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 3
C1. Depth Push Ups @ 22X1; amrap (-3) x 3; rest 60 sec
C2. Powell Raises @ 4010; 12,10,8/arm; rest 60 sec

A1. 135, 145, 150
A2. 5, 5, 5
B. Need to work on my dips.
C1. 12, 13, 12
C2. 15# DB