overhead squats and push pull training

Today it was good to be back at it. Absolutely in love with my Vibram 5 Fingers. Especially for oly lifts. Wow. Went in last night to a regular class just to see if i still knew how to deadlift after all the rolling. Felt pretty good. Felt great again today too. My fingers and wrists feel jacked from all the rolling but i'm still loving it. Nathan says we need to be in better condition so i'm going to try to not neglect anymore workout opportunities.

Warmup: 5 minute row easy pace

Then:
30 m lunge (facing forward down facing backwards back)
30 m lunge w/ oly bar in rack position (facing forward down facing backwards back)
30 m lunge w/ 75# in OHS position (facing fowards down and back)
30 m lunge w/ 75# in OHS position (facing fowards down and back)

Then: 4 rounds
4 OHS

75/95/125/135/

Then: 4 rounds

Pull 45# of chain 30m
Sprint 30 meters
Hold 25# slam ball locked out overhead while 3 other partners do same thing
Pull 45# of chain 30m
Rest

Then: 4 rounds lying on back:

12 med ball throws @ 8'
8 med ball throws @ 10'
4 med ball throws @ 12'

14/14/14

slackin on posting.

i realized i haven't posted in a while. while in mexico, i worked out all days but 1. However, i was trying to avoid the computer so i never posted. In mexico we did some great workouts. Glad Melissa had some creative workouts for us to do with limited space and equipment. We did some great workouts. One of my favorites was a 250meter lunge walk warm up. Since i've been back, my only exercise until today has been jiu jitsu rolling. Its been quite the workout. Today was my first workout with weights since i've been back. I went to 24hr fitness early and did my first workout using my new vibram 5 finger shoes. I really really like them and look forward to more workouts with them.

20 front squats @ 45lbs
3 x 10 back squats @ 135
3 x 6 back squats @ 225
3 x 4 back squats @ 275

2 x 8 bent over rows at 135lbs
2 x 10 bench press at 135lbs

Wasnt a great workout by any stretch but I was happy just to make it in and test drive the new vibrams.