29.05.2014 - DE Upper

3 rounds for time (aim is sub 10 inc. 2x rest)
20 cal row
10 thrusters - 42kg
20 box jumps - 24"
2 minutes rest

1:44, 1:42, 1:48 (9:14) - There was a big build up of lactic acid in my quads from this!

A. Plyo push up; 6x3
2x 20kg plates, this was just a primer for the dynamic effort bench

B. Bench press; 9x3@70%, every 60s
72.5kg - 3 sets at each grip, close, medium and wide.

C.
5RNFT
10 HSPU pikes
10 strict chin ups
15s L-sit hang
60s rest

The strict chin ups were meant to be band resisted but my biceps and lats were shot from the tabata pull ups a couple of days before. 

D. Skull crushers; 3x8-12
20(12), 22.5(12), 22.5(12)

E. KB front rack carry; 3x max distance @32kg e/a
150ft, 138ft, 102ft - These were really tough on the core!

24.04.2014 - DE Upper

A. Plyo push up; 6x3

B. 3 bench press @70%, every minute x9
70kg

C. Incline DB press; 3x8-12
25(12)x2, 25(10)

D. 5 rounds
Max strict ring dips
Max supine ring row
90s rest

RD - 10, 8, 6, 6,7
RR - 16, 12, 10, 9, 8

E. Skull crushers; 3x8-12
20(12), 22.5(12), 25(12) - These don't feel like they work the tricep as much as the KB skull crushers do.

F. Cuban press; 3x20
1.25(20)x2, wooden dowel (20)

G. 100 banded tricep