December 20, 2012

Thursday 

AM 

A. Clean Grip Deadlift 3 @11x1; 275#; rest 45sec x12

B. EMOM 8mins 5 hpc fast 

C. 21 Kbs rest 1min x4 

D. HSPU skill 

PM

20 sec AD 100% 

rest 2:40 x 10 

rest 5mins btw 5 and 6 

Comments/results:

AM

Deads felt good worked on speed 275# was a good # for this.  I used 165# on hpc and felt pretty solid was trying to go fast and keep shoulders back.  21kbs I went 88#, 70#, 88#, 70# That was perfect it every set was tough.  The second 88# was really hard just had to stay focused and really drive hip to get kb to go up.  Last set was pretty good got a little sloppy but not to bad.  HSPU work was good built up slowly to a deficit.  I was working on slowing it down and staying in a rhythm bringing my knees low and using a big kip.  Some right shoulder pain but not bad.  

PM

This was pretty spicy I hadn't done them in a while kept the watts around 1100 every set.