Today was very hard overall… Today was a battery tester with muscle ups and back squat, which I hate both movements…. Overall did not reach the goal I wanted to get, but it was still a good session, and still got a lot of work done over the time period. I was happy to push through the back squats, and aldo done at high bar range of motion. I perform all broken sets for muscle ups for the first 4 sets, then the last 2 clusters, I had to break them up, not so much for muscle failure, but for slipping because of the sweat from my arms and hands. Overall a good day of training, and my legs were smoked. I also believe from the aerobic work on the airdyne yesterday, my legs were already worn out in the central nervous system, so overall happy to get through everything.

I could have pushed a little harder on the squat cleans, and upped the weight a little bit, but stayed at the weight that I knew I could get, and hopefully over time, will see some bigger numbers, but overall happy wiht my techinque and form.

Tuesday, July 24th, 2012 Workout:

A. Squat Clean Cluster Above Knee, 1.1.1 x 3 sets, rest 3-4 minutes.
205-225-240 lbs.
B1. High Bar Back Squat @ 20×1, 10 reps x 5 sets @ 225 lbs, rest 1 min
B2. Muscle Up Cluster, 2.2.2.2 x 5 sets, rest 1 min
The muscle ups were unbroken through 4 sets, and then on last set, had to break up the last two clusters, because of sweat, but overall felt good..
40 Plus muscle ups and 50 plus high bar back squats with only 1 minute of rest… Good Work
C1. Barbell Walking Lunges @ 10×1, 10 each leg x 3 sets, rest 1:30
C2. Supinated Weighted Pull Ups @ 20×0, 7-10 reps x 3 sets, rest 1:30
Used 26 lbs with weight belt, which makes it harder since it is hanger lower