6/24/2012 Training

part 1
A1- weighted ring dip- @31x1- 3-5reps, 5 sets, 20s 53, 70, 80, 85, 95(4)
A2- reverse grip barbell curl @ 41x1- 4-6reps, 5 sets, Rest 3min 65, 75, 85, 90, 100(4)
B- strict t2b @ 80x1- AMRAP x3 sets Rest 2 Min  4 each set
C- parallette HSPU EROM AMRAP x 5 sets, Rest 2 min 4 each set


part 2
A-deadlift- 5,5,5, + Rest 4 minutes (last set use 80% 1RM for AMRAP) 380, 405, 415(PR), 420(3), 380x7
B- tabata deadlift 315 4, 4, 3, 3, 3, 3, 3, 2


part 3
for time:
5K row
19:17.1

Part 1 Notes:  All sets at 5 reps for dips and 6 for curls except the last ones, both 4.  Strict T2B lost tempo on the way down after 4th rep.  Did HSPU EROM on 2x53lb KB's.  This simulated parallettes since I used the handles and gave me about 10.5" of EROM since I went head to floor still.

Part 2 Notes: Hands were all kind of chewed up after the set of 415 which was a PR.  Had no grip left for the AMRAP or tabata...hands had already ripped a bunch last week and didn't want to tear them more so just did what I could.

Part 3 Notes:  I was SMASHED after those deadlifts.  Rested for about 2-3 hours then forced myself to go to the gym for this one...was definitely not my best but glad to just get through it.