Monday 10/5

Monday-
A. 2 Ring Muscle Ups + 3 Ring Dips + 10 sec Ring Support, 1 complex/2 min for 6 sets
B. Power Clean x 2 + Front Squat x 3, 5 sets to tough complex, rest 2-3 min
C. Dead Lift @ 20X1, build to 1RM *perfect form, don’t let back round
D. Dead Lift @ 80%, 30 reps for time:
+
Air Bike 10 min cool down

A. Done - Wasn't that bad until the next day - my back was really sore.
https://www.youtube.com/watch?v=hgfPpQuxw30

B. 185/205/225/245/265 - Felt good. Always does. 

C. 455# - perfect form 

D. 3:02 - ouch! Last 3 reps were ugly. Pulled the bar onto my quads and then stood up. Hamstrings got really tired. Hips felt good.