Saturday 120929

Early Training day

A. As Far As Possible in 9 mins:
     1 Push Jerk 185#
     3 Ball Slams 40#
     5 Bar Facing Burpees
     3 Push Jerks 185#
     5 Ball Slams 40#
     7 Bar Facing Burpees
     5 Push Jerks 185#
     7 Ball Slams 40#
     9 Bar Facing Burpees
     Etc.
= 9 Push Jerks, 11 Ball Slams, 13 Bar Facing Burpees

B. EMOM for as long as possible
     Split Jerk- starting at 145# increasing by 20# each min.
= 245#

C. Max Effort Ring Dips x3
    Strict as long as possible then kipping
= 21, 19, 22

My shoulders didn't want to do split jerks what so every, but the ring dips felt strong.

Friday 120928

A. Work up to a heavy clean
      -315#

B. 3 Rounds
     8 Split Snatches Alt. 115#
     7 Bar Muscle ups
     400m Run
     Time- 9:38

C. ME Ring Rows feet on box x3
     - 13, 9, 8

My pull felt good on the clean, but my catch felt horrible.  Caught 325# three times and couldn't stand up with it, felt like I was collapsing at the bottom.