8/28/12

part 1
for time, sprint with 8 min rest
400m  68.13
300m  42.80
200m  27.84


part 2
150m sprint x5 @ 80%, 90s rest  20.70, 23.24, 22.24, 21.98, 20.95

part 3
A1- High hang Squat Clean x2, 90s rest x8 sets  255, 265, 275, 280(pr), 260  Video of 280: http://youtu.be/DvWCdudhPFs
A2- weighted Dip x2, 90s rest x8 sets  88, 108, 123, 143, 158(failed)***  Video of 143: http://youtu.be/YxphBB6hL_g
B- Squat- 10, 10, 5, 5, 5, 2min rest- go heavy Skipped

On the 158lb ring dip i did something to my left pec.  Felt a huge stretching/tearing and stopped immediately.  Very tender, lots of pain just moving arm around.  Couldn't stretch it to grip the bar behind my back for squats so skipped those.  Not sure what happened or how serious it is but at the moment it hurts to move my arm.