October 14th, 2014

A. Clean-grip deadlift, 10-10-10 touch-and-go building so last set is tough but crisp; 2:00 rest
195#, 205#, 215#  pretty quick and smooth, consistent in tempo
B1. Close-grip bench press, 8-8-8, 20X1; :60 rest
115#, 125#, 130#
B2. 1-arm DB row, 3 x 9-12 heavy, 10X0; 2:00 rest
30# (9) all sets
+
For 15:00:
1st minute: 2-3 unbroken muscle-ups
Notes: working on tightening up my kip so did 3 total each set, mostly 2 unbroken but more focused on form
2nd minute: 2-3 tough strict handstand push-ups
Notes: had to go to an ab mat :/
3rd minute: :15 AirDyne @ high effort
+
7-6-5-4-3-2-1 for time:
Power snatch, 105
Burpee over the bar
Time: 4:57

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