11/12/13

A1. Wtd. Ring Dip - build to 1RM; rest as needed

132, this is a PR. I don't have a previous 1RM but whatever it was, I just crushed it. The only previous record I have is 5x5 w 26#.

A2. Wtd. Pull-up - build to 1RM; rest as needed

117, this is down 9# from my pr on 8/29/13.

B. Strict Muscle-up - 6 x 4; rest 90sec

All UB. This was good.

C1. C2B Pull-up - 5 x 12 for time; rest 45sec

15sec every round except 14 on last

C2. Ring Dip - 5 x 12 for time; rest 45sec

13 sec every round except 12 on 3rd and 14 on last

+

7 Rounds @ 85%

14 Deadlift @ 155#

14 Box Jumps @ 20”

Time: 8:17

UB on all DL, only broke on box jumps cu lost balance.

Felt low back some but not like I expected. Started to feel what "right" should feel like.

**Focus on eccentric mechanics on DL & “dropping” hips back before leaving the box