6/15/12 - Training + Testing

AM
A. Back squat clusters 1.1.1.1.1x5; rest 15 sec/rest 4 min (90% 1rm
for all sets)
365#,365#,365#X (3/5), 345#,345#
These were a battle from the beginning. Hips felt tight today. Tough. Had to drop after set 3.  
B. Strict press @21x2, 6, 6, 4, 4, 2, 2; rest 3 min
135#,155#, 165#, 175#, 185#, 180#
Felt good. Fell off tempo a bit with 185# so I dropped back down last set.
Rest 3 hours


PM
"Helen"
3 rounds for time
Run 400m
21 kbs
12 chin ups

7:24, BIG PR! Felt great. Recovered very fast. Breathing was awesome.
This is the best it has ever felt.
Measured 400m track with wheel afterwards and
discovered it was 40' short. So 120' short total.
http://www.youtube.com/watch?v=jnWsFGLnSzw&feature=youtu.be

Drove to Cookeville
Partner workout with Rich, Dan, BP, Thomas, Brandi, & Jess

15 min. AMRAP:
5 - 22' rope climbs
Partner carries yoke while other climbs.
Rest 5 min.
15 min. AMRAP:
20 GHD situps
Partner does amrap - 1 muscle up + 3 ring dips while other is working.
Rest 2 min.
5 min. AMRAP:
Double Unders

Felt good. Pretty tired from the drive.
Did 3 sets of rope climbs during first amrap. 15 total. Yoke wasn't bad.
Did probably 100 ghd + 20 or more muscle ups during part 2
Did probably 200 double unders in part 3. Had to stop because quads completely
cramped up. Legs were locked straight. Not fun.