15DEC2011

Workout #1:
Set 1: 2-2-1-1-1
  OHS @ (135#-155#-175#-185#-195#f)

Set 2: 5x
  5 Parallete HSPU
  5 Front Squat @ 185#

  Left shoulder started to squirrel out on me as I got heavier on the OHS.  Not sure how else to approach a 1RM.

Workout #2:
  15 Strict Muscle Ups

Set 1: 5-4-3-2-1
  Half Iron-Cross (ea)
  Curl Up&Over

  The second workout was all ring technique work.  For the half iron-cross, we would muscle up onto the rings, lower into the bottom of the dip, and then extend out one arm, bring it back in, extend out the other, etc.  The Curl Up&Over looked like a toes-to-bar done on rings, but continued until the body was folded 75% of the way over in a pike... then we would curl back around to the start position.  Focus on keeping arms straight and not using your biceps to control the movement.

14DEC2011

Set 1: 5x
  5 Bench Press @ (195#-205#-205#-205#-205#)
  10 Pullups
  500m Row

10 Alternating DB Press @ 50# (ea)
10 Alternating DB Press @ 45# (ea)

Bench Press set is supposed to be a 5RM type effort.  Complete each round, then rest as necessary.  I started on the high side and didn't have a spotter... otherwise I might have been able to grind out a few sets of 215#.

500m Rows should not be a slouch.  They should hurt.  And they did.