3-4 November

Sat 11-3-2012

A. Front squat 165(6), 185(4), 205(2), 185(6), 205(4), 215(1,X); rest 3 min
B. Squat clean from high blocks; 145(3), 155(3), 165(2), 175(2); rest 3 min -- felt not-so-strong after FS
C. Squat snatch on the minute for 12 min; 4 reps @60% 1rm all at 93#, better than last week triples
+
Airdyne sprints 15 seconds @100% cals: 12.13.13--12.14.15--13.14.14

Rest 1:45
x3
Rest 6 min
x3

+ 

30 clean and jerks 95#, TIME: 2:01 

glad i did this but felt depleted from the start.

Sun 11-4-2012 

A. Push jerk 5, 5, 5; rest 2 min 143-153-163
B. Weighted supinated chin up clusters 3.3.3x3; rest 20 seconds/rest 3 min 26.5 - 29 - 31.5#

+
Emom for 20 min:

Odd- 2 muscle ups these didn't feel great from the start; 8th set missed 2d rep; added 11th set to make up, felt strong. 
Even- 20 double unders ok, ub

+
21-15-9
Box jump 24"
HSPU

TIME 4:42. 

broke HSPU 21 - 8/7 - 4/5, last reps in each set super slow/ pause before kipping up