11-6

Wed 11-6-2013
A. Back squat @30X0; 3.3.3x3; rest 20 sec/rest 3 min
205-215-220
B. Push press 3-3-2-2; rest 2 min
165(3)-170(3)-175(2)-180(2)+
EMOM for 13 min
5 box jumps 30" + 3-4 muscle-ups
didn't keep up after minute 5. muscle ups per set: 3-3-3-3-3-2x-2-2x-2-3-1-2-1.1.1
+
5 sets:
8 push jerks 125#
15 CTB chin ups
row 150m
rest 2 min
set times: 1:34, 1:37, 1:58, 1:57, 1:58
beginning sets had a good run (13, 10) butterfly ctb before changing to kip. other sets ctb took longer, butterfly broke down early then kipping was choppy although ub.