Friday 9.16.11

Warm Up:
- In between sets of power cleans I did hspu's and explosive pull ups

SWOD:
Clean Pulls:
- 320x 1, 1, 1,
- 365x 1, 1
- 405x 1
Power Cleans
- 300x1 (PR!  Finally into the 300's on this lift!)
- 275x1 (I wanted 3 but I think I overdid the clean pulls and I had nothing left!)
Weighted Pull Ups
- +75x 1
- +50x 3
- +25x 5
- Body weight x 5 CTB (wanted 7 but I wasn't getting my chest to the bar and I didn't want to kip)

Metcon:
7 Rounds for Time of:
- 5 Sumo Deadlifts @ 60% of 1rm (275, which is 60% of 455)
- 200m Run
- 15 Push Ups
Time:  12:31.

This was supposed to be conventional deadlift but I already hit heavy deads this week and I don't want to over work my back.  So I did sumo deadlifts, which I am weaker at so it was good to get some work in at that lift.  I was going to scale up the push ups to ring push ups but my arms were still smoked from yesterday so I kept it as rx'd and tried for 7 sets of 15 unbroken, which I was able to do.  One more training day and then I can rest!