11/20 - Training

AM
A1. Push press 6, 6, 6, 4, 4, 4; rest 90 seconds
A2. Weighted supinated chin up clusters 1.1.1.1x6; rest 15
seconds/rest 90 seconds
B1. Split jerk; 3, 2, 1; rest 2 min
B2. Bent over barbell rows @31x3, 3-4x3; rest 2 min

- Shoulders weren't sore this morning just tired and kinda stiff. Took me a while to get them warmed up. 
A1. 95, 105, 115, 125, 130, 130
A2. 15, 17.5, 20, 22.5, 25, 30
B1. 140, 150, 165
B2. 95, 100, 100 all x4

Videos:
A1. 
115# x6 - http://youtu.be/gAtYwzaaPWY
125# x4 - http://youtu.be/lsyf_HsB3Rw
130# x4 - http://youtu.be/tYT9AE135Dg
130# x4 - http://youtu.be/tzcz32pnv6Y
B1. 
140# x3 - http://youtu.be/NADKtDUppoc
150# x2 - http://youtu.be/Icg_-TmJLEI
165# x1 - http://youtu.be/uiFB0OxY_ZY - ugly


PM
On the minute for 14 min:
Odd- 2 muscle ups
Even- 1 muscle up
Missed one MU on an odd minute, tried to do the doubles UB after minute 6 had to do the 2's as singles, completed all with in the minutes though. Hands are super tender from yesterday. Hurt to grab the rings. Shoulders were tired. Didnt have much pop on these. 

- First few minutes - http://youtu.be/Z7bGmrbISRM

+
12 min amrap:
5 CTB chin ups
4 Burpees
3 hspu
2 toes to bar
1 box jump 30" (step down)

6rds + 5 CTB + 4 Burpees...just worn out by the time I got to this. I think the OC workout last night plus all the UB work today just wore me out. Shoulders and arms are smoked. Ready to rest them a little tomorrow and Thursday.