10-15-12

Monday- Jumping + Snatch + UB Vol

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete

B. Snatch Cluster- 1.1 x 3; rest 4 min (no fails- not above 210)

- 185 / 185 / 205 - Snatch hasn't been the same the last two weeks.  I think I need to warmup more and make sure my shoulders are stretched out enough before going heavy.

C. Muscle Ups- max reps in 4 min

- Should have read the workout closer, forgot to do these.  Ill do it later in the week.... can't believe I forgot to do these.

D1. Wtd Pull Ups @ 22X2; 3 reps x 3; rest 10 sec

D2. Wtd Ring Dips @ 22X2; 3 reps x 3; rest 2 min

- 53lbs / 53lbs / 53lbs

E1. CTB Pull Ups; 12 reps x 3; rest 10 sec

E2. Ring Dips; 12 reps x 3; rest 2 min

- Complete - best chest to bar pullups I've done in a while.

+

Axel Bar Deadlift @ 225 w/bands + 225lb Squat with chains 

- Reps - 1,2,3,4,5 - Just playing around with speed.