21 October

AM (930a)
A. Single Leg Broad jumps, 20 attempts to achieve max
distance(10/side); rest 20 seconds minimum between attempts
*Left Foot (Hi-7'2/Lo-5'9)  Right Foot (Hi-6'11/Lo-6'4)
B. Single leg bounding, 5 jumps x 7/leg
C. Power Snatch 2x5; rest 2 min (build up to a 2rm for the day)

*135/145/165/175/185(f)
D1. Snatch Grip Deadlift @31x1, 3-5x4; rest 2 min

*205 on all
D2. Push Jerk @31x2, 3-5x4; rest 2 min

*145/165/165/175

*Morning training went well, a little tight for the snatches but didn't feel too bad. SGDL is definately getting a little better on my hands but still that is the limiting factor for sure. Push Jerks are a little better, I am gaining some flexibility in my hands and was able to jerk with more of the bar in my hands which felt great.

PM(3p)
15 min work on levers front and back on rings
+
30 min alternating back and forth at a steady lowe breathing pace between:
Chest to bar pullups
Ring dips
knees to elbows
L-sit holds

*This was tough for me to guage. I just went slow and did sets of 7 on the C2B/RD/K2E and then did a max hold for the L-sits each round. I finished 10 rounds for a total of 70 C2B/RD/K2E and accumulated roughly 2:15 on the L-Sits. Ring Dips and C2B are getting noticeably better.  

Training Video
http://vimeo.com/30930072