March 19 and 20, 2013

20th

A. Squat Snatch, build to a tough single

B. Squat Snatch Cluster, 1.1.1 x 3 sets, 4 min - all sets @ 80% highest from A

C. Front Squat, quickly build to a tough single

D. KBS - 88lb, 10 unbroken per min for 7 minutes

A. 185.  t-spine was tight and sore so not much pop today. 

B. used 155. 

C. 275  -   t-spine was tight and sore from HSPU's yesterdays. this felt much heavier than normal so stopped here. 

D. complete 

HSPU fatigue my back and everything in mid back area was tight and sore today. Sitting in a car all day at work doesn't help matters.  Going to attribute the lack of pop today to just not being limber through that region. Was tough to just stop at 275 after doing 300 so easily last week, but today was not the day to push it. Live to lift another day. City basketball championship game tonight. 

19th

8 rounds:

3 Ring Muscle-ups

25 cals AD @ 75%

+

5 min rest

+

5 rounds:

8-10 Strict HSPU

Row 750m @ 75%

12:25

17:35   hspu 10,10,8,8,8