Saturday 20th October - 2012

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

A1.Front squat @  30x1, 1rep; rest 4min x 3
A2.WTD pull up @ 20x2, 1rep; rest 4min x 3
B.Squat snatch, 1rep every min for 12min - add load per set, start @ 70% RM
C.30 Muscle ups, not for time @ 90% urgency
D1.27-30 UNbroken Wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3

Notes:

Tough session as had punchfit boxing course which consisted of a lot of practical and then 20 x 2min rounds of pad rounds

A1.110kg, 112.5kg, 115kg
A2.40kg, 45kg (f), 42.5kg
B.55kg, 57.5kg, 60kg, 62.5kg, 67.5kg, 70kg, 72.5kg (f), 72.5kg, 75kg, 80kg (f), 80kg (f), 72.5kg
C.Completed had timer on 3.52secs
D1.Not completed
D2.Not completed