February 5th, 2017

A. Single Arm DB Push Press; 6-8/arm x 2 sets; rest 60 seconds bw arms 
B. Strict Muscle Up; 2 on the min for 8 min 
+
3 Sets: 
1 Legless Rope Climb 
1 Regular Rope Climb 
5 BMU 
20 C2B 
spin easy on Assault Bike 3min bw sets 
+
3 Sets: 
3 Push Jerk @ 225# 
3 Strict Deficit HSPUs (4") 
8 Strict HSPUs 
16 K HSPUs 
spin easy on Assault Bike 3min bw sets 
+
C1. Bent Over Reverse Fly; 8 reps x 2 sets; rest 30 seconds 
C2. Hand Stand Trap 3 raise; 8 reps x 2 sets; rest 60 seconds

A. 70,80. Could have done more. 
B. Completed. Felt good. 

First 3 sets. 1:25, 1:48, 2:05...Got tough, the rc on the front end are game changer. Went unbroken first 2 sets. Broke last set of CTB 12/8. 

Second 3 sets. didn't keep a time. Used 90# DBs for push press. can't do barbell yet, wrist. First set was unbroken on all movements. 2nd set broke SHSPU in help and Kipping 10/6. Last set broke a lot more. All done a para-whatevers.

C1.Hit some Crossover Symmetry as well
C2. Did these off some dumbells. I actually did it! you may not remember, I couldn't do these at the beginning of our training.