1/8/12

Workout 1 (1030) 

I felt great this morning and got a solid session in.

EMOM Dead-hang Pull-up Ladder (1 on first minute, 2 on second etc... )
-Failed on 9th minute

Rest 5 minutes then...

100-80-60-40 Double-unders
50-40-30-20 KB Swings (53#)

11.04. Great on the lungs and grip. Solid metcon.

**I'm a dumbass and forgot to do the last set of 20/10. For some reason I thought it ended with the set of 20 swings. Forgot to check the WOD one last time before I started and didn't have it in front of me. When I did this last year with the set of 20/10 my time was 13.18. Having said that, I'm confident I would have PRed the workout if I did the last set. I also remember this being more difficult, especially on my grip, the last time I did this. Next time I'm doing this with a 2 pood.

Workout 2 (1600)

I had a solid afternoon session. I was a little tired getting started, but once I got warm everything felt decent.

3 Sets, rest is partner's set:
8 Pistols (alternating)
5 Muscle-ups (unbroken)
10 Toe-to-bar
-Complete, muscle-ups feel great.

Back Squat - 5 x 5 @ 75% (300#)
-This felt much heavier than usual. Probably lost a little strength from the flu I had, will get these back quick though.

Snatch
5 Touch-and-Go Reps @ 135#
5 Touch-and-Go Reps @ 155#
5 Singles, every 10 seconds @ 155#
5 Singles, every 10 seconds @ 165#
 -These felt REALLY good, would have kept going if I had more time 

Rest 10 minutes...

AMRAP 15:
3 Power Snatch (115#)
6 HSPU
30 Double-unders

8 rd + 3 HSPU. Had to pace the HSPUs a lot, but overall happy with my effort on this. HSPUs felt decent considering the snatching prior. Overall a solid effort, great day in the gym.