6/25/13

Worked out at golds gym in pinardville at 5:00pm. 

Buy in:

Dynamic movements

Dynamic stretching

2 rounds of with bar

                   SLDL

                   HC

                   Strict press

                   Thruster

Mobility

A. SqT Clean + Front Squat x 2 1RM on complex 

45,95,135,155,185,205 failed. 

B. "Elizabeth" - Power Version

21-15-9

Power Cleans

Ring Dips

+

Rest 5 min 

50 Pull-ups 

200 Double Unders

Did the PC at 135 and the dips on a dip bar. Total time was 5:12. Felt good fist 21 were unbroken as well as pull-ups. 15 was tough did 8,4,3 very small rest inbetween dips unbroken. 9 were broken to 4,2,3 dips unbroken. 

Didn't time the pull-ups or DU. 

C. Clean Pulls 3x2 @ 110%

260. Grip was smoked from the pull-ups.

 

D. GHD Sit-ups 4x15

Felt good