OPT 30 Jan

Training (2p)

Warm-Up
30s AD @ 400 Watts
30s AD @ 150 Watts
x3

Mobility

3m Muscle-Up Work (Strict)

7m Z1
-6 Over The Box (30")
-6 T2B
-6 BE
-6 GHD Situps
-25 Double-Unders

3m Muscle-Up Work (No Pressout, just hold tight for 3s pause in bottom of ring dip)

3m Pistol Work

Training
A. Clean grip deadlift 3x3; rest 2 min (80%)
*325/355/355
B. Squat clean 3x3; rest 3 min 95% effort, no fails
*260/270/275 (No Misses)
C. 50 chest to bar chin ups for time
*2:11
D. 50 back squats for time 265# Full depth
*6:25

4m HS Walk Work

2m Max DU's
*5 Burpee Penalty Every Break
1 Break/170 Total Reps

Was excited to see how the C2B and BS would go today. I think I could definately take some time off of my C2B. I did 20 Butterfly and they felt pretty decent. Should have kept going but thought it would be smarter to break them up..not sure that was best plan. 

Squats were a different story, a little dissapointed because I think I just pussed out more than anything. I did 12 and then 8 and then sets of 4 for a few and then finished with 6 and 8 rep sets. I should have grinded these out faster. My quads are on fire. Will stretch good and see how it goes tomorrow. Adding some more skill stuff in the warm-ups and just staying Z1 for all to try and get some technique work in. I don't feel it is affecting me for my training but will watch closely.

Training Video
http://vimeo.com/35921192