Wednesday, April 18, 2012

PC and Ring Dips- humbling

Sleep:  9:30p-5:00a
Food:  5am coffee with cream, post wod protein shake, lunch with the charming Robert West at Greenlife of HUGE salad with mixed veggies and salmon, balance bar ~3p, dinner at India Garden of salad with fish and shrimp and mixed veggies. popcorn and arctic zone ice cream treats!

A. Power Clean - build to tough double in 3 sets; short rest
95/105/110 all x 2 (was in a hurry today so didn't warm up properly- cleans felt stiff)
B. Dips - 3 x 3 @ 70% warm up; 1 min rest
complete as warm up with no added weight
10,9,8,7,6,5,4,3,2,1 rep rounds for time:
Dips + 1/3 BWT
Power Clean - 75% 1RM

90# power cleans- felt okay, sets of 5s and 3s- Dips were challenging but I focused on depth, did round 10 with 5# and the rest BW only

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