January 27th and 28th, 2013

28th

A1. Deadlift Cluster, 1.1.1 x 5 sets, 10 sec - nothing over 85% RM

A2. Ring Muscle-ups, 4-6 reps x 5 sets, 4 min

B. Double Unders, AMRAP in 1 minute x 3 sets, 1 min

C. Airdyne, 60 sec @ 97% x 3 sets, 6-8 min

A1. 385,400,410,420,420.  
A2. 6,5,6,4,3. 
B. 107,103, 96
C. 46c, 37, 42

little disappointed in the AD scores as looking at my training log,  I did the following as a 2nd workout in September 2011. 

Airdyne

40 sec @ maximal effort

Rest WALK 6:20 x 8

(record cals/set)

part 2
42,39,33,36, 31, 32,32, 31
legs were nearly seizing up after 4th set. walking in between sets was possibly the hardest part.

27th

Squat Clean and Overhead Cluster, 1.1.1.1.1 x 5 sets, 4-5 min

+

touch n go Squat Snatch @ 135lb, 5 reps per min for up to 10 minutes - stop if you fail

+

Bar Muscle-ups, 15 reps for time

175,185,195,205 (failed PP on rep 3), 210 (Failed OH on reps 3 and 5. ) 

all sets I did thruster x2 , clean and PP, clean and SJ x 2. 

did 3 minutes and failed on rep 3 in fourth minute. got too far on heels and feel backwards. Touch n go is not a strong suit with snatch. Could've managed 3 TnG every 30s for longer probably, just by reps 4 and 5 they were getting tough.

2:53.   should have been sub 2.  did 8 to start, had 10 done in ~50s then missed a bunch as I forgot how to do them.  Sorted it out and finished with 5 straight reps.