12/10/2009

WU:
5 deadhang pullups (new record, nice - couldn't do 1 six months ago)
Dynamic Stretching and DROM

3 rounds of:
10 pullups (kipping) first round unbroken, second 2 rounds split into 5s and 3s
10 situps
10 pushups
10 air squats

Power clean 4x2
2x80%
2x85%
2x85%
2x80%
180-190-190-180

Clean and Push Press 4x2
2x80%
2x85%
2x85%
2x80%
190-200-200-190 (made first attempt, failed at top of second push press on both of the 200lb attempts)

Jerk (split) 3x3x50%
3x3x115 (est 1rm around 230, but should be way higher obv. Need to work on technique. Worked on adjusting from clean recieving position to jerking position.

Metcon:
21-15-9
95lb OHS
jumping PU (jumping was the Rx, not a sub)
Not sure on time, about 5:20 or so.