8:00am at CFBN
Bench Press
Build to quick 2RM Bench
2 x 95
2 x 125
2 x 140 (failed final rep)
NOTES: I got 125# pretty easy. Then I jumped to 140# and missed my second rep half way up.
A. Front squat
4x4 @ 70%, 20x1, Rest 2 min (155#)
NOTES: I tried to bounce out of the bottom on these. They felt good.
B. EMOTM 12:
Squat clean & split jerk
4 min @ 145
4 min @ 155
4 min @ 165
NOTES: These felt fine. Nothing special.
C. For time:
12 thrusters (135)
7 muscle-ups
8 thrusters (135)
5 muscle-ups
4 thrusters (135)
3 muscle-ups
TIME: 10:35.
NOTES: This was so frustrating. Their rings are hung from a super tall warehouse ceiling by these weird wires that bounce a ton, so it's really hard to do muscle ups. The rings were bouncing and it was so hard to keep the rings in tight. Because of this I had to do all singles and wait a lot in between because the rings would swing like crazy. The thrusters were a lot easier than I thought they would be. I did my first set in 5/3/2/2, then 4/2/2, then 4. I think it took me about 1:50 to do the first 12. All the time was from the MUs.
I leave for Doug Chapman's Training Camp tomorrow! Hopefully it's amazing.
Cheers to snowflakes!