CC 1/20/15

Strength:

Bench straight weight. 40% Bar Weight + 25% chain - 8x3 (3 wide, 2 middle, 3 close)

100lb + 50lb in chains (started with 25lb in chains but felt light)

Bench Press Straight Weight Top Set

195x3 wide grip, after failing 220x5 a few weeks ago I'm deloading 20%, switching to wide grip from med grip and dropping to three reps, will do linear progression here until I fail, probably in two weeks...
 
Accessory
Muscle Snatch 5x5
85lb, 105, 115, 125, 135(PR) happy I can now say I've done a set of 5 muscle snatches at 135

Strict Pull Ups against max bands 3x8
Crossed blue bands
 
One Arm DB Rows (thumb out at the top) 4x10

70, 80, 100, 100
 
Banded lat pulldown 4x20

Doubled red bands from high pull up bar, kneeling

Core:
Weighted plank - Max weight, 4x1 minute
4x45lb

WOD:

1:00 rest between each AMRAP

3:00 AMRAP
12 Thrusters 95/65
12 Pullups

2 + 12

3:00 AMRAP
9 Snatch 125/85
9 TTB

1 + 7 - snatches in singles, real slow

3:00 AMRAP
6 Power Cleans 155/115
6 HSPU

2 + 6
 
3:00 AMRAP
3 Deadlift 275/185
3 Bar Muscle up

5 + 1

Finisher:
Incline reverse DB flys + windmill - 3x20 each

2.5lb