Training November 20th and 21st, 2012

21st

10 minutes of Airdyne @ 75% (complete 7 C2B Chin-ups every minute)

+

5 min rest

+

10 minutes of Rowing @ 75% (complete 5 touch n go clean and jerk @ 95lb every minute)

180 cals on AD, all CTB unbroken.  did a 10 minute running clock. about 40s of AD with 20s for transition and C2B. 

1362m. All Tng complete. after quick transition only about 30s for row. 

20th

A1. Romanian DL @ 30X0, 4-6 heavy reps x 5 sets, 2 min

A2. Weighted Ring Dips @ 20X0, 3-5 reps x 5 sets, 2 min

B1. Back Squat @ 20X1, 5 reps @ 75% RM per set x 5 sets, 1:30 min

B2. AMRAP Kipping HSPU x 5 sets, 1:30 min - head to floor

B3. Weighted Pronated Chin-ups @ 20X1, 2-3 reps x 5 sets, 1:30 min

A1. 275, 305, 315,335,345(5).  Straps for last 4 sets.  

A2. 25, 35, 50, 65(4), 65(3)

B1. 4 (not at tempo, no belt)  5(with belt at tempo, 5, 5, 3.    5 reps is a rough number for me.

B2. 13,8,10,10,11. Shoulders didn't fatigue which is good.  Mainly came off wall due to balance.

B3. 70(2), 60,65(2) 70(2), 70(2)