11/13 - Training

13-Nov
AM
(warm up with some hspu strict in every tuesday AM session this cycle)

A1. Seated behind the neck press @31x3, 6-8x3; rest 90 seconds
A2. Weighted supinated chin up clusters 2.2.2x3; rest 15 seconds/rest 90 seconds
B1. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x5 complexes
B2. Bent over barbell rows @31x3, 4-6x5; rest 2 min

PM
On the minute for 12 min:
Odd- 2 muscle ups
Even- 1 muscle up
+
10 rounds for time:
5 unbroken CTB chin ups
7 unbroken ring dips\

AM - 6:00-7:15 am
Warm-up: mixed in 4 sets of 2 strict hspu

A1. 
65# x8, http://www.youtube.com/watch?v=g_gzRBhksLI&feature=share&list=ULg_gzRBhksLI
75# x7, http://www.youtube.com/watch?v=BWdzZemaW5A&feature=share&list=ULBWdzZemaW5A
80# x6 http://youtu.be/3TRD7tQ09Qw
- never have done these, they were challenging last few reps!

A2. 
10# http://www.youtube.com/watch?v=Vh0nhRhYb7g&feature=share&list=ULVh0nhRhYb7g
12.5# http://www.youtube.com/watch?v=Ag6Gx1chC7E&feature=share&list=ULAg6Gx1chC7E
15# http://www.youtube.com/watch?v=ca8864AXc1g&feature=share&list=ULca8864AXc1g

B1. (had trouble gauging weight at first)
105# http://youtu.be/VrY-TL-LIB8
110 http://youtu.be/UP9dPyeyW7U 
105 http://youtu.be/zqWg6SV7gvI 
105 http://youtu.be/H6AcdFF8CQY
110# http://youtu.be/gOWMotdd7-E
 - these had my shoulders on fire the whole time.

B2. 95# - haven't done these with a barbell before. I think I did them correctly.  


On the minute for 12 min:
Odd- 2 muscle ups
Even- 1 muscle up

http://www.youtube.com/watch?v=k1EJv0Gix_w&feature=share&list=ULk1EJv0Gix_w
- These felt great today!



10 rounds for time:
5 unbroken CTB chin ups
7 unbroken ring dips

22:00 min - first 5 rds done in about 7 min..hit a wall on dips really strugggled on the 7th dip these last 5 rds. missed 7th dip on rd 9 & 10.

- Had trouble getting video to load, still trying. CTB felt great, and first 4 dips always felt great then the last 3 got tough.