27 Aug

AM (715a)

A. Front Squat @ 30X1, 3-3-3-3-3, 240 sec

*255/265/280/295/305

**All Felt really good but going back and watching the video, I am still not on the right tempo, thought for sure I had the right tempo on the way down but really was closer to 2. 305 is my 3RM for sure at that tempo. 2.5 more pounds and I wasn't getting up.

B. Hang Squat Clean Thruster, 1 tough rep x 15 sets, 60 sec - drop bar from overhead

*205x1/225x14

**Started at 205 and went to 225 and as long as I could keep my fingers on it during the clean, the thruster wasn't bad, when my finger slipped off, missed every time or had to fight to get it OHD.

PM (1230p)

10 sets:

3 touch n go DL @ 75% 1RM

Row Sprint 200m @ 100% effort

*52/50/49/47/47/48/46/48/47/47

**Used 325 and it felt good, got heavy towards the end. This was tough mentally with the 10 sets but felt great when it was over.

Rest 6 min

I definately feel like I am getting stronger in my press and squat and it has only been 3-4 weeks of really adding the volume to them. It really frustrates me that I still struggle as bad with the HSPU and Muscle-Ups. 

Training Video
http://vimeo.com/28263001

Questions

1. Should have my schedule for basketball in the next few days. It will be one game a week in the evening at 630p. Most will be Mondays or Thursdays. Will let you know when I get them. 

2. I am in a wedding on Saturday and Sunday of this coming weekend. Jess and I will be flying to L.A. on Friday and staying through Monday. I am confident we can get to a box on Friday to hit that WOD but Saturday and Sunday will be tough. How do you want me to swing that. I will talk with the guys from the box out there this week and see if they will let me do my own thing while I am out there but not sure how receptive they will be to that. 

3. Also, will our training allow me to do the FGB Fundraiser and the 31 heroes WOD? We are hosting both and just wanted to see what your thoughts were on that. FGB is Sept 17th and 31 heroes is Sept 11th.