July 7, 2012, Saturday

A.M.
A1. Ring Dips w/10# @ 20X1; 3 x max reps; rest 10sec
A2. Strict pullups w/5# @ 20X1; 3 x max reps; rest 3min
B1. DB seated press @ 20X1; 3x10; rest 10 sec
B2. ring rows w/feet elevated; 3x10; rest 3min
C1. Kip HSPU 3 x max reps; rest 10 sec
C2. Kip pullups 3 x max reps; rest 3min

Notes:
Yesterdays workout beat me up a little bit. I was hurting today.
A1. 7, 6, 6  felt ok
A2. 3, 3, 3  I was a little disappointed with these numbers
B1. 26# KB per hand. Only did 10 reps. This was harder than I thought it was going to be.
B2. These got difficult on the last reps.
C1. 25 (PR!!!), 20, 15   I was really happy with these numbers :)
C2. 16, 15, 15  Not my best, but I didn't think it was too bad. I was a little dizzy coming off the HSPU.

P.M.
Row 8min @ 2:30 pace
Hang Squat Snatch EMOM x10min @50%
Row 8min @ 2:30
Hang Power Snatch EMOM x10min @50%
Row 8min @ 2:30

Notes:
Went pretty well.
55# for hang  60# for Power
Chris said I was muscling the power snatches up. Its hard for me to tell when I am and when I'm not.