1/2/13

What a good day today.

EMOM 15 Minutes
First 5 Minutes - 5 Weighted pull ups - 30#
Next 5 Minutes - 5 Weighted ring dips - 30#
Last 5 Minutes - 12 UB Wall Balls - 25# to a 10 1/2ft / 11ft. Target

This was a good/ sucky warm up, I feel like crying every time I do wall balls. I was trying to throw the ball as high as I could each time.

Went for a 1 rep Power Snatch max

200# (That's a 15# PR!)

Spencer Arnold said it looked good.
Hip crease is parallel, so it's power.












After I back squatted.
Worked up to 225# for 3, still keeping it light on the hip.

Did some strength accessory work.

3 Rounds.
3 Pendlay rows - 225#
3 Split Presses - 135#
15 Hug a twinkies - 15# Ball
Rest 30 Seconds between movements.

Could have gone heavier on the presses but wanted to make sure each rep was stable, rows were fine. Hug a twinkies always light up my lower back. Good day of training.


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I have told you all this so that you may have peace in me. Here on earth you will have many trials and sorrows. But take heart, because I have overcome the world." - John 16:33