Went to Hitters Crossfit in middleton tonight to do some pulling

1) Deadlifts at Hitters Crossfit

watch?v=IQD8_PNKHgA&feature=player_embedded

331lbs x 4 (set 3 of 6)
worked up to a total of 330lbs x 6 sets of 4

2) GHR (glute ham raise)
BW x 5 sets of 12

3) KB 2 hand swing
80lbs x 3 sets of 15-20.

Most of my training is being posted at Charles Staleys facebook page

http://www.facebook.com/pages/Staley-Performance-Institute/160569997311669?sk=app_142874499080353

1) Back squat
20lbs increment triples up to
245×3
*belt on
265 x 3
285×4
305×1 *good rep

2) Front Squat
185×5
195×5
210×5
225×5

3) Dumbbell Side Bends
4 sets of 12 each side w/ 110lbs DB

4) 2hand KB swing
45lbs x 65 total reps, mostly sets of 20

1) Warm up with some mobility

2) Squats

bar x some x some

95×5

135x2x5

155×5

165×4 sets of 10

165 x 16

2) Weighted Incline Situps

+25 x 4 sets of 10

2b) Weighted Back Ext (behind kneck)

+25 x 4 sets of 8

3) Step Ups

90lbs x 4 sets of 10 per leg

Stretched and im out.