Monday June 23, 2014

A. Drop Snatch @ 60% x 3 reps x 5 sets, rest 2-3 minutes between sets.
     - 95#. Did these by starting on tip toes
B. High Bar Back Squat @ 70%, 5 reps x 4 sets, rest 2-3 minutes between sets.
     - 245# all sets. Felt pretty easy
C. Front Squat 1 and ¼  @ 55%, 3 reps x 4 sets, rest 2-3 minutes between sets.
     - 155#
D1. Weighted Pronated Pull-Up @ 20x1, 3-4 reps x 3 sets, rest 45 seconds.
     - Went extra light on these fearing the legless rope climbs. 20# vest
D2. Legless Rope Climbs x 3 reps(Men)/2 reps(Women) x 3 sets, rest 1:30 between sets.
People who cannot do multiple rope climbs legless, then do one rep legless then the rest do with legs
     - 3 legless rope climbs each round but with almost 1:00 rest between attempts. Wanted to feel these out and be careful since I had never tried before.

E.  Weighted Muscle-Ups Ring Thing, 3 sets of 5 reps, rest as needed between sets
Concentration on negative portion and turnover

     - Was going to do regular strict Muscle ups but was pretty worn out from everything else. Came back later in the day and did 3 singles which made my shoulder very unhappy!