4/22/14 pm

A. Jerk Grip OHS - 5 moderate reps x4; rest 90sec

65, 85, 95, 95

Bar had 2 rings. Started index on ring on first set, ended w pinky on inner ring on last set. Ouch in L shoulder.

B. Push Press x3 + Push Jerk x2 - 5 tough sets of the complex; rest 2min

185

C. DB 2arm Seated Neutral Grip Press - 4 x 8-10 tough reps; rest 90sec

30, 45, 55, 55

Did 10,10,8,6 reps

D1. Wtd. Strict Pull-up - 5 tough reps x4; rest 20sec

53

Ub thru 3 sets, 2,1,1,1 last set

D2. Kipping CTB Pull-up - 20 for time x4; rest 3min

32, 34, 34, 35

All ub

6/25/13

Tuesday 130624

A1. Kipping HSPU - 3 x 5.5.5 for time; rest 60sec

A2. Kipping C2B Pull-up - 3 x 5.5.5.5 for time; rest 60sec

A3. Ring Dip - 3 x AMRAP; rest 3min

25 time: 4:33, 23 time: 4:27, 15 time: 4:30 (Kyle had me demo c2b before my dips after I rested a min so my dips suffered on last set cuz I didn't rest another min after demo)

Overall this piece was a great shoulder pump. Hspu were good til last 5 of last set, fell off the wall once and was slower w each rep. C2b for all sets were UB and easy for first 3 clusters, on 4th I would lose kipping rhythm and go from Buttertard to just straight Tard.

+

No rest

Row - 10min @ Z1

2500/7.85= 318.5m

...

10 Rounds of:

Row - 60sec @ 85%

Row - 60sec @ 50%

26.13•318.5=8,322-2500=5822m

...

Row - 10min @ Z1

Total: 34.33•318.5= 10,934m

1.57=500m