4/2/12

2-Apr
A. Back squat clusters 1.1.1.1.1x3; rest 20 seconds/rest 3 min
+
5 min amrap:
3 squat clean 145#
3 muscle ups
rest 10 min
10 min amrap:
16 power clean 65#
8 ring dips

A. 175, 195, 205 - felt good, legs got a little jellowy at the end

5min amrap:
4rds + 3 squat cleans
http://youtu.be/s5Hl_VBG8XM

- this was fun, i was pretty happy with my performance, I got 1 less round than when I did cleans at 135 and ctb pullups. Cleans felt good tonight, muscle ups were pretty good but wasn't opening my hips all the way so I was catching a little lower but still went unbroken on them until round 4. I should of warmed them up a little  more. I worked on just jumping into the rings and going instead of going from the dead hang because that waistes time in a short workout like this, i was successful until the last mu of rd 4. I'm getting better and more comfortable at doing mu while breathing heavy, im learning how to breath in my kip.

10min amrap:
5 rds + 8 ring dips

- this was ok, did rd 1 of power cleans ub and broke the rest 8-8 did majority of dips after rd one as 2/2/2/2 my lats started to burn bad on this i guess from all the cleans, breathing was getting up too. Still struggle kipping on my ring dips when breathing is high.

Good session, just can't wait for this work week to be over. It's getting a little crazy since the deadline is next week..I just need to make it through next Wednesday and I should be ok. I left work at 6:30 last night, went to the gym worked out, got home at 8:30 and had to work for another hour..not fun lol

Everyone is guessing an amrap of fran for 13.5 not sure how i feel about that one lol