Heavy Thrusters

THURSDAY

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!