11/4

4-Dec


AM
A. Push press 2, 2, 2, 2, 2; rest 2 min
B. Weigthed chin up 3, 3, 3, 3, 3; rest 2 min
C1. Close grip bench press 5-7x5; rest 90 seconds
C2. Bent over barbell rows 4-6x5; rest 90 seconds

A. 115, 120, 125, 130, 135

115 - http://youtu.be/6DJ43ppvAQg
120 - http://youtu.be/pkI6DirFLtQ
125 - http://youtu.be/6jKMLCtPZf8
130 - http://youtu.be/mQ7N8krPTVk
135 - http://youtu.be/ZH02Wsfo14k

B. 10, 12.5, 15, 17.5, 20
C1. 105x7, 115x6, 115x6, 115x6, 115x6
C2. 45x6, 45x6, 45x6, 45x5, 45x4

PM
20 min amrap:
1 parallete hspu - 6" from top of ab mat to top of the paralletes
2 muscle ups
3 hspu
4 toes to bar

http://youtu.be/t9SpHHS09ak - first 6 minutes

11 rounds even- had 10 sec left but couldn't get a phspu in. 
Everything was Unbroken. Felt good, shoulders were just on fire after about 7 rounds. They were burning bad but I was still able to keep moving through the movements without having to rest much. Spent majority of rest time after t2b before the phspu. Worked on jumping into the rings and going right into my MU instead of starting from the dead hang. It lasted for about 7rds and then I went back to starting from the dead hang because I was starting to get tired.

Was pretty tired today. Didn't get home from dinner till 10:20. The food was delicious  because we go to really really nice resturaunts but they are always from 7-10 pm and I can't leave before 10. It's one of those unsaid mandatory things. I had everything packed and ready for the morning so I was in bed by 10:35 and probably asleep by 10:45, I was exhausted. Slept till 6:15 and got to the gym about 6:45. I knew I needed at least 7.5hrs of sleep or I would of been worthless today. Took a little bird bath at the gym since we don't have showers and made it to work by 8:30. I can get away with that from time to time right now, but not come February. Took a 10 minute nap in the car when I got to the gym tonight and felt great and ready to go after that.

Shooting for 9+ hours tonight!