Saturday - January 7, 2012

1) Hi-Bar BS -- 235 x 10, 275 x 8, 295 x 8, 315 x 8 (PR @ 315#) — That 8th rep was a religious experience.
2a) Strict Press - 140 x 5 x 4
2b) Front Squat - 205 x 5, 215 x 5, 235 x 5 x 2

Chose to Row — 1k's - 1:1 Rest ratio
1) 3:32.1
2) 3:30.0
3) 3:31.1
Probably should’ve tried to take the first one at around 3:20-:23, legs got a little fired up and I straight pussied it…was good pacing work none-the-less, I can keep a 1:45/500 at 26 s/m pretty much in my sleep at this point, record was 40 pulls in a row without the pace or s/m changing.

Skill:
Strict muscle-ups were a huge embarrassing failure. Typically I am good for 5 or 6 in a good hollow position, then need a little kick to get through the middle after that…I was good for all of zero on 10 attempts tonight, then went to kip a few, failed those, and the five minutes was up….so…zero, I did however get some good false-grip strict chest-to-ring pull-ups in though…#Positivity