Friday June 27, 2014

A. Clean Grip Deadlift @ 105% of best clean, 3 reps x 5 sets, rest as needed between sets.
Concentration of being in the clean position and pulling position
     - 295#
B. Front Squat @ 70%, 5 reps x 4 sets, rest 2-3 minutes between sets.
     - 195#
C. High Bar Back Squat plus chains @ 21×1, 45% x 3 reps x 5 sets, rest 1 minute between sets.
     - 155#
D. AMRAP 15 Minutes of the following:
50 Double Unders
10 Burpees
3 Muscle-Up(Men)/2 Muscle-Ups(Women)
75 Double Unders
15 Burpees
3 Muscle Ups(Men)/2 Muscle Ups(Women)
50 Double Unders
20 Burpees
3 Muscle Ups(Men)/2 Muscle-Ups(Women)
75 Double Unders
25 Burpees
3 Muscle-Ups(Men)/2 Muscle Ups(Women)
50 Double Unders
30 Burpees
3 Muscle Ups(Men)/2 Muscle Ups(Women)
     - Almost made it through one full round -ended up 2 Muscle-Ups short. I very deliberately paced this one for fear of getting worn out on the Muscle-ups. I think I paced a little bit too much because I did fine on the M/U's and didn't miss a single rep. Shouldn't have split into so many sets on the second set of 75 double-unders!!