F 1.31.14

 Good training day today.  Was able to attack it with excitement derived from submitting my notice for not continuing my freelance engineering gig.  2/28 will be my last day!

1A. Weighted dips 4 x 6-8 @ 21×1 / 90 sec

 7 / 7 / 7 / 6 @ 10lbs. These are tough for me.  Last rep was always a struggle.

1B. Strict pull up cluster 2.2.2 x 4 / 90 sec

 Took 15s break in clusters.  Probably could have gone less, these felt good today.

2. Powell raises 3 x 10-12 @ 2010 / 60 sec

 12 x 10lbs each round.  Dug up a 10lb DB which was easier on the grip sensitive elbow pain I’m having than holding change plates.  Toward end it became challenging to maintain the 1 sec up.

For time
30 DB snatches 50lbs
10 cals Airdyne
20 DB snatches 60lbs
10 cals Airdyne
10 DB snatches 70lbs
10 cals Airdyne

8:13 – but I had to make a few mods.  Didn’t have a 50lb DB so I subbed a 45.  Had a 60.  Didn’t have a 70, but I had a 2 pood KB.  During warm up this felt ok, so I decided to move forward.  When I got to this in the workout though it really slowed me down.  Took about 2.5 minutes to do those 10 reps.  Probably not what was intended.  I need to fill out my home DB set pronto!