W5
Monday- July 7, 2014

 A.M.  Throwing + Power Intense + Sled AnAL P.M. UB Pressing + UB Stamina
A.M.
A. Granny Med Ball Toss (focus on hip extension)- 1 max effort throw/30 sec for 6 min, use 25-30# ball
B. Power Snatch - tough single, 1RM if feeling it
C. Hang Clean from Blocks (bar just above knees)- 1.1, build to heavy set
D. Air Dyne Sprint- 20 sec max effort x 4; every 3 min

P.M.
A. Behind the Neck Press @ 30X2- 1-2 reps x 4; rest 2 min (3 sec down, no pause, explode up, 2 sec at top), all 4 sets heavy and building in weight
B. 20 Bench Press @ 11X1 for time: @ 80% 1RM
+
8 min AMRAP
3 Unbroken Muscle Ups
5 Strict HSPU's

RESULTS:
A.M.
A. Complete
B. 210. New PR! Pretty Pumped. Confidence is way up on this movement.
C. 245. Did 250 last week and I felt good so I decided to go for 260. Tried it twice. Got it once on both attempts. The first one I felt like I had enough in the tank to get it twice but just screwed up on the pull. Second time just straight up missed it.
D. This....sucked. The AD continues to not be my friend.
P.M.
A. 115x2, 125x2, 135x1, 145x1
B. @ 240#. 4:05 - 5,5,3,2,2,1,1,1. 
+
5 Rounds. Strict HSPU don't feel like they're making a lot of progress. Maybe just because I was beat down from the first two things but I had to resort to singles after the 2nd round.