5/3/1, Kettlebells, and MMA (5/5/12)

Finally getting around to posting workouts from 5/3 and 5/4. Thursday (5/3) was another conditioning day, so here we go:

CONDITIONING:
100 2-handed swings with a 24kg kettlebell (20 reps at the top of each minute for 5 minutes)
Prowler + 90lbs: 10 trips of 25 yards each
Tabata interval with the sledgehammer

3 rounds of handpads and 10 rounds of boxing

Friday (5/4) marked my first cycle of the 1 rep phase in the 5/3/1/ program.

SQUAT

WORK SETS:
210x5
235x3
265x5

Unfortunately, that's all I had time to do before teaching a class. I got in a few rounds of grappling after that, though.