7/15/13

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

Buy in 

300m row 1:04

15 Back Extentions

15 GHD sit-ups 

10 strict pull-ups 

2 rounds 5 SLDL (45,95)

              5 HPC

              5 Thrusters

              5 Presses

A. Snatch - Triple , not TnG. 15 min to build 

95x3, 135x3, 145x3, 155x3, 165x1 ran out of time on my reset. 

B1. Front Squat 4x3 @33X1

165x3, 185x3, 205x3, 205x3

Would have gone up more but wanted to really stay at the tempo. 

B2. Bar Muscle Up 8.6.4.2

No bar to be able to do them at. Did push ups and dips. All unbroken and right after another. 

C. 

40 Goblet Squats (70/53)

10 Burpees

40/30C2B

30 Goblet Squats

20 Burpees

30/20 C2B

20 Goblet Squats

30 Burpees

20/15 C2B

This absolutely killed me. I should have set up a strategy and went with it. I tried to go to big to fast. First round was 4 min and second round was 6 min and third round was 6+ minutes.