6/24/13 - AM Training + PM Training/Grind

AM - aer
4 sets:
Row 400 m
15 CTB chin ups
10 burpees
rest 90 sec
+
4 sets:
Run 400 m
15 CTB chin ups
10 burpees

Done. Tough. Misread, Did the burpees before ctb's and ran before I rowed. Still a great session for me. Took a lot of focus to stay calm. But still wanted to keep a strong pace.

2:30
2:31
2:31
2:39

3:12
3:15
3:13
3:00

Pullups all UB first 5 sets, then 5/5/5, except last set. 10/5

4th set of run:
http://www.youtube.com/watch?v=NMwgFDB6wcA

3rd set of row:
http://www.youtube.com/watch?v=3BMvC9gr-8c


PM
A. Clean x 1/FS x 3/SJ x 1; rest 5 min - build to a max of complex

275, 295, 305. Called it there. Didn't fail. Felt good to push with the hips
for the first time in a while. I'm ready now. Brain isn't scared of injury anymore.

295:
http://www.youtube.com/watch?v=dDpWxs3-dDE

305:
http://www.youtube.com/watch?v=p5jb9_rKnKo


B. PS TnG - 10,10,10,10; rest 90 sec - moderate and fast, no pauses

Done. 95 for all sets. Felt good. Hands are now shredded. Welcome back summer.

+
3 rds for time:
DL 315# x 6
12 pHSPU
18 BJ - 36"

12:21
DL UB and easy.
PHSPU - Deep. Tough. Went 6/6, 6/3/3, 3/3/2/2/2
BJ slow and steady. Felt pretty good. I guess I held back a little on the last
set knowing what was coming up.

http://www.youtube.com/watch?v=a_WmBAZ3ji8

(rest exactly 2 min)

5,4,3,2,1
rope climb 15'
burpee muscle ups

12:15

This was a slow and aweful grind. Abs and biceps started cramping. The movements weren't getting ugly, I was just smoked. I've got to toughen up. My body was just wrecked during this. Out of Gas.

http://www.youtube.com/watch?v=IXVi_yKP5Fs