July 14, 2012, Saturday

A.M.
A1. Ring Dips @ 20X1 w/ 10#; 3x7; rest 10sec
A2. Strict pullups @ 20X1 w/5#; 3x5; rest 3min
B1. Seated DB Press @ 20X1; 3x10; rest 10sec
B2. Ring Rowss w/feet elevated 3x12; rest 3 min
C1. Kip HSPU 3x20; rest 10 sec
C2. Kip pullups 3x16; rest 3min

Notes:
A1. got all 3 sets unbroken
A2. had to drop off the bar and regrip, but was able to do them all  3/2, 3/1/1, 3/1/1
B1. 26#/arm  went ok
B2. had to break up these sets and use hips towards the end
C1. got all these unbroken!  got a little slow towards the end, but finished them out.
C2. got all these unbroken!


P.M.
A. Mid Thigh Hang Clean from blocks 3x3; rest 2min
B. Squat Clean @80%; 3x3; rest 2min
+
5 rounds
5 thrusters 95#
10 box jumps 24"

Notes:
A. 125, 130, 135#  Once on 130 and once on 135 I hit my chest on the pull up and had to drop it. These felt very heavy, but other than that they went ok.
B. 110, 115, 120#  Getting down into the squat them back up out of the squat was painful.
+
9:51
Thrusters were heavy! Did the first set unbroken. On the second set I dropped it after the first rep, but realized I didn't want to have to clean it between every rep. I did the rest of them with out dropping the bar. I was having to pause a while with it in the rack position, though. Box jumps were steady. I stepped down every rep. I think a lot of time was wasted between the box jumps and thrusters. I'd stand there staring at the bar not wanting to pick it back up.