8/24

24-Aug
A. Deficit deadlift (2-3 inch platform); @31x1; 3-4x5; rest 3 min
B. Good mornings @33x1, 6-8x3; rest 2 min
+
21-15-9
Ring dips
toes to bar
rest 12 min
21-15-9
HSPU
CTB chin ups

A. 195, 205, 215, 225, 235 all x4

Felt strong on these today

B. 85, 90, 95 all x8

These made my back burn, especially with the tempo. 

21-15-9 

Ring dips

Toes to bar

5:42 

http://youtu.be/1Fr4p22X2Jo

RD 8/7/3/3 - 3/3/3/3/2/1 - 3/2/2/2

TTB 14/7 - 8/4/3 - 7/2/1

My rd of 21 was fast and felt great but then I started slowing on ring dips. I def think I am improving on them though. I feel like I was able to move much faster through them today and not having to rest as long. Felt like it was a good time for me, but still plenty of room to improve

21-15-9

HSPU

CTB chin ups

8:17

http://youtu.be/5WDc23B9nYw

HSPU 7/6/5/3 - 5/4/3/3 - 9

CTB 5/5/4/4/3 - 3/3/3/3/3 - 3/3/2/1

Was a little disappointed at first when I finished. I was hoping to have been able to go faster but realized 8:17 may not have been that slow for me. My first set of 21 felt rough but the 15 and 9 actually felt better..weird. 

But had a great training day. Legs are a bit sore from yesterday.