January 3, 2016

Warmed up shoulders for a good while + mobility. Hard to get warm today.

A. Split Jerk; 6 singles to tough load; rest as needed 

• Did 2-3 reps each at #115, 125, 135, 145, and 2 at 155 - didn't get heavier today

B. HSPUs; 2 Strict + 4 Kipping; 7 complexes; rest to recovery for UB sets, if possible

• All sets done UB and to full depth
• All in took 16 minutes

C1. Strict Pull-ups; 3-4 reps x 5 sets; rest 90 seconds 
C2. Weighted Dip; 2 reps + 10 sec hold in bottom of dip x 5 sets; rest 2min

• All Pull Ups were 4 Reps unbroken
• All Dips were a joke - had to break it down to 1 dip w/ 5-6 sec hold at bottom, press out x 2 (not unbroken) - couldn't press out of dip if 10 counts

+
Row 5min @ 150-155 BPM HR
Assault 5min @ 150-155 BPM HR
x4 sets 

• Done - not a huge output - approx 900-1000 M Row each effort and 30 Cals.