Wednesday- C&J Int + Clean Pulls + Core + Cyclical MAP
A. Clean.Front Squat.Jerk- 1.1.2, build to tough set
B. Clean Pulls @ 120%, 1/30 sec for 5 min, pull as fast as possible and drop from the top.
C. GH Bench Press @ 3030, 3 x 10 reps, rest 2 min
+
4 sets of
10 Cal Air Bike
60 sec rest
200m Run
60 sec rest
250m Row
60 sec rest

A) only got as high as 210#. was still sore from all the pull ups i had to do tuesday and yesterday. (Demo about 60 pull ups thru out my 2 classes last night... bad idea.)

165 easy still warming up
http://youtu.be/rff3zPMvq2Q

185 re racking the bar after the first jerk was the hardest part.
http://youtu.be/Rq3qRbb6ZO0

210 everything felt forward so i called it there. also re racking the bar was actually difficult.
http://youtu.be/hHZqhRHubFg

B)done 315#... thumbs couldn't handle the hook grip here... used straps for the last 2 minutes. these were not fast even tho i was pulling with everything i had.

C)done with 15# bar... for some reason felt it more on my back today... probably the heavy clean pulls but still.

+
went pretty hard in all of these (for someone thats not good at breathing hard)

10 cal row times              200m run              250m row
:29                                    :50                         :54
:21                                    :47                         :54
:22                                    :42                         :52
:21                                    :48                         :54