5/3/2014

AM
60:00 AirDyne @ Z1, off bike every 10:00 for 10 wall balls @ 20

PM
A. Squat clean, 10 x 1 all moderate/tough; begin a set every :60
B. Clean-grip deadlift clusters, 3 x 1.1.1.1.1; :10 rest between reps, 2:00 rest
C1. Weighted ring dips, 5 x 3-4, 20X1; :60 rest
C2. CTB pull-ups, 5 x 7-9 unbroken; :60 rest
D. FLR on rings, accumulate 120 total seconds; break and rest as needed to ensure perfect positions throughout

AM
complete

PM
A. 155-165-175-180-185-190-190-190-195-195
B. 235-245-255
C1. 20, 22,25,25,25(2)
C2. 9,9,7,7,7
D. complete


Everything felt good today. I was happy with the squat cleans, those were really easy and fast. I was pleased to clean 195 twice since it's only 10 pounds away from my PR, I'm hoping that means I'll be able to PR my squat clean pretty soon. I wasn't really sure where to start with the clean grip deadlifts but they were alright, I probably could have gone a bit heavier on the last set. Weighted ring dips were meh. I feel like I should have been able to go higher than 25# but they were tough, especially with a tempo. CTB pull ups felt awesome, I was able to butterfly for every set. I broke up the FLR in sets of :30. Solid day of training.