Training August 16th, 2012

16th

A. Muscle Snatch, 1 rep every 30 sec for 5 minutes - end @ tough load

B. Power Snatch, 1 rep every 30 sec for 5 minutes - all reps done a same load, moderate

C1. Back Squat with Chains @ 10X1, 3 reps @ 40% RM on bar + Chains x 8 sets, 45 sec

C2. Kipping HSPU, 3-5 fast reps x 8 sets, 45 sec

D. Muscle-ups, 3 unbroken per minute for 10 minutes

E. Side Lying Powell Raises @ 4010, 6-8/arm x 4 sets, 30 sec b/t arms

A. 115,125,135.  Need to spend longer in warm-up. This felt like crap.

B. 150. Started to feel much better here. Reps were pretty good. 

C1. 140+c on bar for all sets. Reps good and fast.

C2. 5 per set. Kip is getting better. Makes the reps much easier than strict. 

D. complete.

E. 15 per arm for 3 sets. last set tried 20 and could only get 4 per arm at tempo.