Monday January 2, 2017

Morning Work
1. 3x10 hollow-arch kips
2. 100 chest to bar pull ups, for time
3. running workout
    400m power and grace warm up
    5 sets of: 200m @ gear 1, 200m @ gear 5
     (no rest between 200's, rest 15-seconds between sets)

Evening Work 
1. 4 sets of 5 -- dumbbell jerk grip overhead squats
2. 12-minutes to find a 1RM of: clean pull + clean + front squat
3. amrap in 12-minutes of:
     30 cleans (power or full) (135)
     30 ring dips
     20 cleans (185)
     20 ring dips
     10 cleans (225)
     10 ring dips
       5 cleans (275)
       5 ring dips
      max rep cleans (315)

Results: 
1. done 
2. 4:58
3. done (41, 39, 39, 39, 39)
1. done (15, 20, 25, 30) 
2. hit 335 (failed clean @ 350) 
3. got thru the round of 5 ring dips 

Notes: 
-- morning work was just not good. chest to bars felt awful. didn't get the body properly warm for it, and it showed. wasn't snappy at all and lots of pulling with the arms. 
-- running went fine -- done down @ DTO. was a good way to get the body going in the early morning. 
-- clean complex went okay. wanted to hit 350 but didn't happen. the pull on the clean felt weak and landed in a poor position. need to keep working on getting that back up. 
-- amrap was pretty nasty -- just lots of reps. all power cleans, which was good. 315 would have felt real heavy.