OHS + Pullups

Warmup

Samson Stretch
10x Back ext
10x reverse hypers
10x pushups
10x air squat
10 OHS w/ bar

Then

21x OHS @ 95
30x pullups
15x OHS @ 95
20x c2b pullups
9x OHS @ 95
10x Deadhang pullups

Levi - Overhead Squat - 09 13 10 from Greg Keeter on Vimeo.

Time 7:52

Overhead squats were unbroken, but held bar to far back; depth was good, flexibility looked very good, no winking. 1st set of pullups pretty good, 2nd set was rough and so was the third, need to work more on c2b and get a more explosive kip.

5 min DU amrap - 150

disappointing. not very excited for this one. DUs in wods i feel ok in, but 5 mins is a long time for one fast movement.

diet- 3eggs, 3 egg whites, strawberries, spinach, almonds. pork shoulder, baby sweet potatoes. 3 eggs, 3egg whites, strawberries, banana, spinach. chicken breast, broccoli, almonds. 11 fish oil capsules 2x strength. diet back on track after a pretty nasty saturday of wings and beer.