3-7 sept

Mon 9-3-2012

AM
A. Weighted dip; 8(10#), 6(20#), 4(30#), 8(20#--broke, 6.2); rest 2 min

B. Weighted supinated chin up clusters 2.2.2.2x3; rest 15 sec/rest 2 min 

26#(2.2.2.1X) - 26#(2.2.1)broke set, finished bodyweight(2.2) - 20#(2.2.2.2)

C. Bent over wide grip barbell rows @41x2, 4-6x4; rest 2 min 6x 65 - 85 - 95 - 100*  

*2-count at top sketchy last rep

D. "Tabata" ring dips- low score: 2 

PM40 min z1 row 8763m/ 2:16.9 pace

Tue 9-4-2012 OFF

Wed 9-5-2012

On the min for 16 min:

Odd- 3 hang squat clean 115# kept bar close to body. felt good in bottom of squat.
Even- 3 L-pull ups started mixed grip but supinated for most.
(no rest between) +

On the min for 16 min:

Odd- 3 thrusters 115# these were tough. tried to keep speed through middle.
Even- 3 hang power clean 115# started with reset, later sets TNG

Thu 9-6-2012
thursdays are tough -- i came home hungry, tired, irritable (eg, 'where's my #@-ing jump rope!'). moved the rower, bar, box downstairs/outside, because it helps my mood/mindset. nice night out, got started working out around 6:45pm. 

5 x 3 min amrap @85-90, rest 2 min:

Row 100m

5 no push up burpee box jumps 24" 3 rounds + 30 meters

Run 100m (+down/up a flight of stairs)

3 hspu 3 rounds flat

25 double unders

7 sit ups 6 rds + 4 du (this was the first set i felt like i got up to 90%)

Row 100m

5 squat clean thrusters 55# 3 rounds flat (sq. cl. thrusters from below the knee hang, little tiny plates)

Run 100m

5 perfect push ups 4 rounds flat   

Fri 9-7-2012 OFF