W6
Wednesday- July 16,2014

Oly Intense + BSQ mod + UB Gym CP
A. Snatch Cluster- 1.1.1.1.1 x 3 sets; rest 2 min
B. Power Clean & Jerk Cluster- 1.1.1.1.1 x 3 sets; rest 2 min 
*all tough sets
C. Back Squat @ 75%- 3 x 5 reps, rest 3 min
D1. Ring HSPU’s- 5 x 3 reps, rest 20 sec
D2. Front Lever Pull Ups- 5 x 3 reps, rest 2 min
E. HS Balancing Practice

RESLUTS:
A. 165, 185, 185
Today was not a good day. Still a little beat up from the weekend. Just one of those bad days where the pull feels heavy, bringing the hips to the bar and driving through the toes. Felt a little quicker under the bar but the catch felt like garbage. Shoulders felt weak and tired.
B. 185, 215, 215
Same story. 
C. @ 315, heres one thing that felt good. The felt fast, not easy, but not terrible. 
D1. Wasn't sure about how deep you wanted me to get I was getting around eye level with the bottom of the rings. They were not very good. Had a lot of trouble on the last 2 sets.
D2. is the entire rep done in a front lever? Because thats what I was doing, sort of. Then I thought that maybe you wanted it like an "ice cream maker" when you do a pull up and push back into a front lever then pull back to the bar.
E. I've gotten a lot better with these since doing all the behind the neck pressing. I can go directly to the hand stand every time with out falling. I was not holding completely still but it was better than it has been. I used to not be able to stay up unless I walked.