9.19, 9.20 & 9.21

PANOS
9/20
Snatch
130x3x5 (65%)

PCNJ (power jerk) (65%)
155x3x5

Front Squat 3-3-3 (70-80-90)
195
225
245(+2) no 2.5's in peru. had to do 245.

Skills ladder 1>5>1
HSPU
Pull-ups (deadhang, finish sets with kip where necessary)
Ring Dips
KB swing (1.5pd)

broke up ring dips on 12,15,12,9

9/21
DL 3-3-3 (70-80-90)
300
340
380 (+1)

"Diane"
6:05 PR


Spent Sunday laid out with a tweaked neck, recurring injury related to an old bone break.
Monday went to the chiro (thanks Jeff!) and got fixed up.
Rested both days, outside of demo and warm up on Monday.

Tuesday
10am
4x400 meter run on 3 minutes
76/74/75/78
Legs felt like I was wearing cement boots.
Very slow out and back. 200 downhill into with the wind, 200 uphill against it. Hello, running legs, it's me Dan. Please come back.

7:30pm
3 rounds
5 rope ascents, 15'
21 ring dips
50 air squats
15:05

Rope climbs felt good, working on 2 pulls for 15'. Getting fast. Ring Dips still weak and slow. 7/5/3/3/3, 5/4/3/2/2/2/2/2, 3/2/2/2 & 1's. Squats pretty much unbroken outside of a few one breath breaks, last set straight through.

Neck feeling much better, WOD actually loosened it up.