10/15/13

Body felt a little beat up today, but I got through everything. I had to cut down the squat weight a little though. My knees are buckling back since getting back from OCS, had to drop to 75% for the sets of 85-90% and just focusing on ass to grass and keeping my knees out. I also don't have a place to do stationary dips, had to do ring dips. I didn't time the ring dips, just went through them at a solid pace. I need to rest tomorrow and I'm looking forward to hitting it hard Thursday.

A.
Three sets, not for time, of:
Muscle-Ups x 5 reps
Double-Unders x 50 reps
Toes to Bar x 10 reps
-Complete

B.
Five sets of:
In 30 seconds or less, perform:
Clean & Jerk x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
Rest 2 minutes and 30 seconds between sets.
-All sets complete at 205#

C.
Back Squat
* Set 1 – 5 reps @ 75% (275#)
* Set 2 – 3 reps @ 85% (315#)
* Set 3 – 1 rep @ 90% (325#)
* Sets 4-7 – 4 reps @ 85-90% (did one set at 315#, 3 sets at 275#)
Rest 2-3 minutes between sets.

D.
Not for time:
100 Ring Dips
-Complete