February 11th and 12th, 2013

12th

3 sets @ high effort:

5 Ring Muscle-ups

25 Wall Balls - 20#

1 min rest

67s,66,67

+

5 min rest

+

3 sets @ high effort:

15 C2B Chin-ups

15 OHS @ 95lbs

1 min rest

50s, 58, 83 - dumped rep 14 forward otherwise would've been ~65s.

+

5 min rest

+

3 sets @ high effort:

10 Hand Release Burpees

20 KBS - 32kg

10 Hand Release Burpees

1:30 min rest

1:52, 1:48, 1:59

11th

A. Squat Snatch, build to a moderately tough touch n go 3RM

B. Power Clean and Split Jerk Cluster, 1.1.1 x 3 sets, 3 min - all sets @ 80% RM

C. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 2 min

D. Double Unders, AMRAP in 30 sec x 10 sets, 30 sec rest

A. 155.  hit 165 for 2 and just missed 3rd rep when I let it drift a bit forward.  Would've tried and hit 165 with more time but had to move on. 

B. complete at 205.  Still feel like a deer on ice with the jerk, but no shoulder pain when jerking so that is really nice. 

C. complete at 245. High bar, no belt. felt good. certainly could handle more for 5x5. 

D. 55,55,52,56,55,55,56,54,42,55.      3 total misses.  one in the set of 52, 2 in the set of 42. felt good. 

TnG snatch x 2 at 165. Any feedback on the lifts is appreciated!

Tng Snatch x 2 @165 2:13 from pat skinner on Vimeo.



CJ 1.1.1 @ 80% 1RM. Any feedback, especially on jerk is appreciated. 

cj cluster 205 2:13 from pat skinner on Vimeo.