14 October

AM(9a)
A. Standing triple jump, 10 attempts to achieve max distance, two foot
take off, land and jump off one foot, land and jump off opposite foot,
record distance
*All jumps between 24'9 and 25'4
B. Single leg bounding, 5 jumps x 5/leg
C. Hang squat clean x2/Front squat x2/Jerk x2, rest 2 min x5

*185/205/215/215/215(Missed 2nd Jerk)

**The Jerks didn't feel good at all on these, tough to get air, excited to do these again.
D1. Front squat @32x0, 4-6x4; rest 2 min
*225x4/235x4/245x3/250x4
D2. Weighted mixed grip chin ups @31x2, 4-6x4; rest 2 min (alternate per set)

*4 Each set with a 40# Vest

PM
50 hspu not for time
*15 Sets, felt a LITTLE better, still struggling
+
1000 meter run @70%
4:47 (2:16/2:31)
+
Accumulate 3 min inverted on rings (in a handstand hold)
*Tough, completed sets of around 25-35 seconds
+
1000 meter run @70%
*4:43(2:16/2:27)
+
50 toes to bar for time
*3:00

Training Video

http://vimeo.com/30559755