06242013

A. Snatch triple - tng - 135. Went to 155 and got 2 of the 3. Still needs work. 

B. "Fran"

21-15-9

Thrusters 95#

Pull-ups 

Time - 3:38 - was an :11 pr and did the whole workout unbroken. Was happy with my time overall though. Still need to rest less between sets

C.   Back squat 4x9 @ 75%. 

Used 225 and did all sets straight. No breaks between reps. Still on toes a little for some reps but good sets overall. 

Nutrition

5a - steak tips and broccoli left over from last night. 

8a - oatmeal - 3 packets of maple brown sugar

11a - cliff bar max

330p - protein shake and tuna on a protein wrap

930p - chicken broccoli ziti

06102013

A. SqT Snatch : Triples. Not TnG , but right back on bar. 135, 145, missed 155 on the third snatch twice. 

B. BS 4x5 @32X1 - 225, 235, 245, 255x2 then failed third rep

C. CP Breathing / High Skill:

9 Thrusters (185/123)

9 Ring Muscle Ups

12 Thrusters (155/103)

12 Bar Muscle Ups

15 Thrusters (135/93)

15 C2B Pull-ups 

16:19 First set of thrusters were all singles, mu were 7-2, 155# thrusters 5-4-3, bar mu 4-4-4, 135# thrusters 8-7, 15 c2b unbroken