Monday October 28th 2013

AM
A. Back squat 65%x3, 75%x3, 80%x3, 85%x3 EMOM for 2 min each
B. Back squat 185#+x1 every 45 sec for 3 min
C. Hang power clean mid thigh (only concentric) + hang power clean paused below knee + power clean EMOM for 8 min building
+
EMOM for 12 min
odd – 2 muscle-ups
even – 6 barbell front rack step-ups 95# to 16″

PM
10 min AD Z1
+
AD sprint 25 sec max effort
rest 3 min
x4
+
5 min AD easy

The squats were easy today. I took it easy on the three position cleans so I could work on technique. My muscle ups are inconsistent. Rounds 1 and 2 I got doubles. In round 3 I got single then single. On 4-6 I inly got 1 mu and 2 failed attempts. These were all done with a regular grip not false grip. I need to stop eating so much shit on the weekends. 😦

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