8/26/12

part 1:
5 rounds: 3min rest
5 CGBP  240, 245, 245, 235, 235(4)
15 Ring Dips  ub, ub, 10/5, 10/5, 5/5/5
25 AD Cals for time  All around 45-55 seconds
Total set times: 1:17, 1:25, 1:35, 1:41, 1:56
Video of 1st set:   http://youtu.be/ByS0yDa7aLU
Video of 5th set:   http://youtu.be/iUFsya6Rl_k


part 2:
A- High hang Squat Clean, x1, power clean x1- EMOM x8 270lb, 1 miss on 7th power clean.  Video:  http://youtu.be/Xwm4Odn9SQI
B- Push Jerk x1, 7 sets; 90s rest  260lbs
C- Split split jerk- start from partial split- x1, 6 sets, 90s rest  265lbs video: http://youtu.be/hTHidbZ87bk


part3:
A- Db Ext Rot @ 30x0- x8ea, 3 sets, 60s rest  25lbs
B- Powell Raises @ 30x0- 8ea, 3 sets, 60s rest  15lbs
C- Trap 3- 8ea, 3 sets, 60s rest  20lbs