Friday 5th October - 2012

CP Based, FS/pull up intense + CP Squat battery + UB push/pull battery + CP density

A1.Front Squat @ 30x1, 3-4 reps; rest 3min x 3
A2.WTD pull up @ 20x2, 3-4 reps; rest 3min x 3
B.Hang squat clean, AMRAP 1-3 ladders @ 70kg in 8min
C.Muscle up cluster, 6 unbroken reps; rest 90sec x 5
D1.25 Ubroken wall ball shots @ 9-10kg; rest 1min x 3
D2.25 Unbroken pull ups; rest 1min x 3

Notes:

A1.95kg, 100kg, 100kg
A2.25kg, 30kg, 32.5kg
B.5 rounds + 1 squat clean
C.Completed all unbroken
D1.First set was unbroken, had to break next two, always feel flat when coming to these, not overly flat just a little, may be mental.
D2.Same with above