Wednesday 121031

Happy Halloween!

*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.

15 minutes to:
Run 1 mile – for time.
-6:23

With the remainder of the 15 minutes:
Establish a 3RM Power Clean.
-305#

15 minutes to:
Run 1 mile – for time.
-7:50

With the remainder of the 15 minutes:
3 attempts, for total reps, of UB Ring Dips.
-22/18/12

-Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

15 minutes to:
Run 1 mile – for time.
-7:53

With the remainder of the 15 minutes:
Establish a 1RM Bench Press.
-305#

First mile felt good but I was really disappointed with my mile times. Mile 2 and 3 should have been at least a minute faster, I just had to go in my run today.  I was pumped about my 3RM Power clean, I feel like I could have gotten heavier given more time.  I guess the runs and the cleans took more out of me than I thought because my ring dips were about half of what I was expecting, and after 3 max sets of dips I was pretty happy with 305# on bench.

I had to splice the videos together due to camera malfunction, but I have witnesses that this was all one attempt!