22-Jul
A. Speed back squat with chains 3 reps x16 sets; rest 1 min (40% in
bar weight, 20% in chain weight of 1rm)
http://www.youtube.com/watch?v=suo8Jux1urA

+
15-12-9
Thrusters 115#
CTB chin ups
2:30 - unbroken
took 20 min to recuperate. acid lactic accumulation in forearms. wanted to puke.
http://www.youtube.com/watch?v=hMIHYoextn4