December 18, 2012

Tuesday 

AM

warm up - hang squat clean speed work

+

A. FS - 2 sets of 3 @ 60% 1RM; rest 1 min

B. 40 reps for time from floor: - FS - 225#

C. 5 sets of 15 unbroken CTB chin ups; rest 2 min b/t sets

PM

Watt Bike - 60 min @ level 1 damper 3, 50-60% effort recovery spin

Comments/results:

I warmed up for a really long time working on the hang squat clean with light weight.  I built to 155# in several sets it was starting to feel pretty good. I used 175# on the 2 sets of 3 FS.  This was a good prep for B.  I started off with a set of 5 then 3's for a couple sets.  Danny gave me his belt after about 15 reps and I hit a set of six.  I could tell a big difference at the transition point on the fs.  This took me 18:50 total grinder.  The 15 CTB unbroken chins were not to bad I got through them with regular kip.  I feel like I need to get more confident with the butterfly ctb to save time spent on the bar.  

PM

Watt Bike felt great I was looking forward to a 60min spin