July 16, 2012, Monday

10 min AirDyne @ 50%
Snatch Balance 65#  5x2; rest 90sec
High Hang Snatch 65#  5x2; rest 90sec
10 min HS walking
+
Overhead Squats  6x3
+
Elizabeth
21-15-9
Power Cleans
ring dips
+
15 min bar muscle up practice

Notes:
I stretched for a solid 30min and my hips were still super tight. Dropping under the bar was painful.
High hang snatches went pretty well
I feel like I'm getting much more comfortable with my walks. I'm having trouble keeping my hips forward, but its definitely improving.
+
85, 95, 100, 105, 110, 115#
Elbow was a still not feeling great, so I didn't go real high in weight. Hips a little stiff, but otherwise these were good.
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8:30
Not my best time, but I'm ok with it. Cleans went pretty well. Got the first 11 unbroken. I tried to get the next 10 unbroken, but ended up dropping it a couple of times. Ring dips were rough. I was doing them strict, so my arms got tired really quickly. (I've got to work on my kip!) I think I got this in 5/5/5/3/3. Second set of  cleans were 5/5/5. I tried to do sets of 3s on the ring dips, but ended up doing doubles and singles. Did the last set of cleans 5/4. The last set of ring dips were all singles. I failed on a few reps.
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I've really never tried bar muscle ups before, but after seeing them in the games I was curious. I got REALLY close to getting one! I've got the height, but just like with my ring muscle ups I can't figure out how to get the transition over to the dip. My mind understands how, but getting my body to do it is a whole other story.