11/17 Training

AM
A. Close grip bench press 12, 9, 6, 3; rest 2 min
B. Weighted dip 6, 4, 6, 4; rest 2 min
C. Bar muscle ups 5 for time x4; rest 2 min
D. Burpees 10 AFAP x4; rest 2 min

A. 75#, 85, 90, 95
B. 10#, 15#, 15, 20
2nd set of 6 @15# - http://youtu.be/ei0LLD5YqK4
2nd set of 4 @20# - http://youtu.be/YVoI-6koSFE
C. 1:26, 1:29, 1:16, 1:09
Set 1: http://youtu.be/LAcH4VfqsO4
Set 2: http://www.youtube.com/watch?v=nJII9B3aG00&feature=share&list=ULnJII9B3aG00
Set 3: http://www.youtube.com/watch?v=5FxSxwJpfhQ&feature=share&list=UL5FxSxwJpfhQ
Set 4: http://www.youtube.com/watch?v=DULQ8lr73-I&feature=share&list=ULDULQ8lr73-I
D. :20, :19, :18, :18 - finally started to figure out how to sprawl more on the last 2 sets
1- http://www.youtube.com/watch?v=E8G0svdv-yY&feature=share&list=ULE8G0svdv-yY
2- http://www.youtube.com/watch?v=2nsj2rjxB8s&feature=share&list=UL2nsj2rjxB8s
3- http://www.youtube.com/watch?v=x4lfSuBz8Gc&feature=share&list=ULx4lfSuBz8Gc
4- http://www.youtube.com/watch?v=P2Eiwe-IUBI&feature=share&list=ULP2Eiwe-IUBI

PM
10 rounds for time:
7 toes to bar
7 ring dips
Airdyne 14 calories

20:24 

Overall felt pretty good. All T2B UB- These felt great, not close to failure on any.
Ring Dips- broke from the beginning. Tried to keep rest short. 
Rds:
1 - 4:3
2 - 4:3
3 - 4:3
4 - 3:2:2
5 - 3:2:2
6 - 3:2:2:
7 - 3:2:1:1
8 - 2:2:1:1:1
9 - 2:2:1:1:1
10- 1:1:1:1:1:1:1
Airdyne - paced it a little for rds 1-5 then started going harder and harder each rd. Went all out last rd.