1-16-13

Morning
A. Handstand push-ups - 5(kip), 5(strict), 4(strict)
Rest 5 min with stretching in between

B. Resistance Push-ups - 25,30,30
Rest 5 min with stretching in between


Afternoon
A. Lesson at Graham CrossFit
B. 3 sets of normal pull-ups, 3 sets of wide grip pull-ups, 3 sets of narrow grip pull-ups

A.
Three sets, not for time, of:
Chest to bars x 7 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you)

Results: Chest-to-bars 3x7 reps each. Getting lower than chest now. Believe if I can get kip higher might be able to pull and get chest and head over the bar. More strength is needed
HSPU: 5/4/1(strict), 3/2/2/2/1(strict), 5/5(kip). The second set of HSPU was really hard

B.
Take 15-20 minutes to build to a heavy Split Jerk

Results: After afternoon session on snatch and it being the the 3rd day body was a little worn out. Worked on form mostly. 135, 155

C.
Every minute, on the minute, for 5 minutes:
10 Shoulder to Overhead (95 lb)
10 Chest-to-Bar Pull-Ups

If you are unable to complete the full round within the minute, complete the round and skip the round you spill into, then pick up on the next full minute.

Results: Completed three rounds. Other rounds missed finishing by one rep in chest-to-bars. At LA Fitness gym pull up bars were all used so had to improvise chest to bars on squat bar. Made it still hard, just not as hard as a real chest-to-bar. 

D.
Three sets for max reps:
Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep)
Rest 3 minutes

Results: 17, 14, 11 (17 is a new record for me. 15 was the previous)