Sunday, January 17, 2010 - Close Grip Bench, Hanging Power Clean, P-Chain, Metcon

M.E. Close Grip Bench Press - 5-5-5-3-3-3
120x5, 140x5, 155x5, 170x3, 185x3, 205x3(medium grip) - I didn't have a spotter for these or any sort of safety rack so I didn't want to push too hard on the last set.

Speed = Hang Power Cleans 12x3 @ 115# (form was really improved on these tonight with elbow turnover getting faster)

P-Chain = Back Extensions 3x20 bodyweight
1st - 20, 2nd - 15+5, 3rd - 12+5+3

AMRAP in 8 minutes
12 Front Squats @ 95# + 12 Burpees
2 rounds and on the last round I did 31 burpees instead of starting a 3rd round since a huge guy stole my barbell and started benching my 95# and grunting the whole time.