Friday 4th May - 2012

A.Hang muscle snatch @ 50% effort, 5 reps, hold start position for 3 secs; rest 90sec x 3
B.OHS @ 33x1, 3-4 reps moderate loads, focus on tempo; rest 3min x 3
C.AMRAP HSPU; rest 2min x 3

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3-4 sets:
20 Unbroken pullups
Row 35secs 90-93%
Walk rest 5min


A.35kg (5reps), 40kg (5reps), 40kg (5reps slight dip)
B.45kg (4reps), 45kg (3reps), 50kg (3reps)
C.9, 5, 5 really need to learn how to kip properly these were all strict.

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Set 1: 1:19secs, Set 2: 1:19, Set 3: 1:23, Set 4: 1:19secs, all unbroken were getting tough with the wider grip pull ups though.