7-8-2011 to 7-12-2011

July 9

AM
3 rds:
25 Toes through rings
20 DL @ 155lb
15 box jumps @ 24''
Time: 8:39. Thought it would be quicker -- surprisingly, deadlifts were probably the toughest part. First round 25 TTR unbroken, then broken into 4-5 sets for the next rounds. Grip got slippery, right shoulder started to hurt (pulling feeling) but didn't bother me afterward. Deadlifts were broken 10+10, 10+5+5, 10+4+6. Breathing got a little out of control (ie, audible) by the last round box jumps.
PM
30 min zone 1 run-work on tech and belly breathing
This was a great run. I came in feeling refreshed, very sweaty.

July 10

Build to a max double in the press; rest as needed
105 x 2. Failed second rep at 110. Thinking about it now, should have gone for the one lb. weights instead of 2.5 a side. 105 was my old 3 rep max before injuring my shoulder in Sept. 110 was my old 1RM.
+
for time:
25 Burpees
30 calorie row
25 burpees
Time: 3:48. Got on rower around 54 seconds in. 30 cals took longer than I thought. Quads worthless after the row. First 15 burpees not fast, BK said pick up the pace at 15 reps, then again at 20 reps, and I was able to. Pleased with effort.

July 11 OFF

July 12

AM-30 min tech swim
Went to the sound at high tide, swam freestyle breathing alternating sides which is getting to feel more natural.

PM
A.Squat clean; x 1,1,1,1,1; rest 3 min
175-185-190-195(F)-195
First couple I was still jumping forward. 190 felt better. First attempt at 195 I got into the hole ok but couldn't stand it up, I think because rack position is poor and weight out over my toes. Second attempt was tough to stand it up but I got it.
For time:
40 ring dips
20 strict chins
Time: 4:48? Hard to figure out how much rest I need for ring dips but I think I paced it okay. Tried a few grips for chin-ups, mixed was best.