Today was a good day of training, except for that fact that my right hip is bothering me, while I am squatting, but will continue doing stretches and icing. I hit some weaknesses of mine, and overall felt pretty good, but I really wish I was 100%, so I could put a full effort into everything. I felt pretty good on the muscle ups, and these are coming along much better, and feeling stronger each day on them. There is one problem however, as I am late on my right side during the dip, in which, I am first landing on the left side, and my right side is about one second to late to complete a flawless muscle ups, which is bothering me as well. I will keep working on it as time goes, and hopefully some of these small injuries will heal up over time.

Saturday, June 16th, 2012 Workout:
A. Split Jerk Cluster @ 85% effort, 1.1.1 x 3 sets @ 235 lbs, rest 3 min
B1. Front Squat @ 20×0. 3-4 reps x 5 sets, rest 3 min
205x 4-225 x 4- 235 x 4-245 x 4-255 x 3
B2. Muscle Ups Cluster, 2.2.2 x 5 sets, rest 3 min
C1. Barbell Romanian Deadlift with feet on blocks @ 10×0, 10-12 reps x 3 sets, rest 1:30
135 x 10-155x 10-175 x 10, went a little bit light on this to narrow in on form, but felt smooth and will go up next time. You should be around 60% of your deadlift for these, but went lighter, as I have not performed these in a while
C2. Seated DB OH Press @ 32×1, 6-8 reps x 3 sets, rest 1:30, no back support
50 lbs x 8, 50 lbs x 7, 50 lbs x 7
D1. Flat Bench DB Elbow Extensions @ 40×0 x 8 reps x 3 sets @ 30 lbs, rest 10 secs
D2. Row Sprint 40 sec @ 500 meter pace x 3 sets, all sets performed @ 220 meters or more. rest 3 min