Upper body

Short and simple today because of time constraints.

Hang cleans 5, 5, 5, 5, 5
95, 115, 120, 125, 130 (3)

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Dips; maximum 60 seconds rest between sets
14, 8, 7, 6, 6

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Amrap 12
5 x push presses (from ground)
5 x clapping push-ups
Score = 9 rounds exactly

Full body: Heavy weight and conditioning

I decided to revisit a whole workout from about a year ago. This was originally done as a personal training session on November 26, 2011. Yeah, I know yesterday would have been more symmetrical, but I didn't think of doing this until this morning.

Clean and push press (t&g; 2 second lockout)
95 x 3
105 x 3 (only did 2 last time)
110 x 2
115 x 1
120 x 1 (but not a full 2 second lockout)

I only just checked out the video from last time and realized I did squat cleans back then. However, today I only did power cleans. A year ago I failed the press at 115lb several times, but I managed a single at both 115lb and 120lb today. The heavier lift stayed up for about a second before I had to drop the bar. Coincidentally and bizarrely, looking back on that video I noticed I wore exactly the same shorts and shirt today!

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Cindy on Steroids: Amrap 20
5 wide grip pull-ups
10 clapping push-ups
15 jump squats
Score = 10 + 1 pull-up

That's significantly better than last year, when my score was 9 rounds and 5 pull-ups. I can't remember if I used any type of strategy back then, but today I did a kind of "death by" technique. I would complete a round - which always took over a minute - then rest for the remainder of the two minutes. I would only get into position for the pull-ups when my watch approached the end of the second minute. This seemed to work quite well, hence the improvement. All of the pull-ups were unbroken, except for the 10th round, which was 3 and 2. The first round of all three moves was completed without any breaks.

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Each for time: 15 sit-ups (strict) and 30 bicycle crunches per side
59, 1:15

These were tougher crunches than a year ago, but I still beat both times, which were 1:05 and 1:25.

Overall, a decent workout today.

Pushing

Alternate sets

Military press @ 75lb - 6, 4, 4, 3, 3
Dumbbell bench press @ 50s - 7, 7, 5, 6, 6

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Clapping push-ups - 8, 7, 6, 7, 7
Incline dumbbell flies @ 25s - 12, 9, 9, 11, 9

This was the first time I did clapping push-ups where my feet left the ground, too. 

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A quick metcon to finish.

RFT: 9-7-5-3
Dips
Push press @ 95lb (starting with a clean at the beginning of each round and after a break)
Time = 6:03

I probably could have gone 10lb heavier with the push presses, although there weren't any unbroken sets. The first 9 reps were broken down into 5 and 4.