January 16, 2012

Part 1:
A. High bar Back Squat cluster; 1.1.1.1.1 x 3; rest 5 min
B. Hang Squat Clean - build to tough single
C1. Step ups on 20" box  3x7/leg; rest 30 sec
C2. Strict pullups on rings  3x amrap; rest 3 min
D. 30 kipping HSPU for time

Notes:
A. 135, 145, 155#  These felt good. Need to concentrate on keeping chest up.
B. Got 115#, failed on 125# 115 felt good. 125 I couldn't throw my elbows under fast enough
C1. These felt good. I was concentrating on a being controlled on the way down, too.
C2. 6, 5, 5  These felt good, but my arms got tired quickly.  
D. 5:30 - started off with 16 unbroken, but then they were very sporadic. 1, then 3, then 2, etc. I was having trouble staying on the wall to get a good kip.

Part 2:
6 rounds; numbers shouldn't drop
30 sec Wall Balls 14#
30 sec rest
30 sec DU
30 sec rest
30 sec box jumps, 20" step down
30 sec rest
30 sec row
2 min rest

Notes:
Wall Balls - 15 every round, these felt good. I like the new wall!
Double Unders - rounds 1-3 were very sporadic, rounds 4-6 I really concentrated on when the rope was hitting the floor and where my feet were. I got 39, 48, then 42 unbroken on rounds 4-6.
Box Jumps -  9 first round, then 10 every other round
Rows - I kept around a 2:05-2:10 pace
Breathing was good.