Workout D

W/U:
HIM and HAM, Band Dislocates
Complex w/ 45, 65, 95
Deck Snatch + OHS
Power Snatch + OHS
Hang Snatch + OHS

W/O:
Bench 95 x 5, 115 x 5, 135 x 5, 170 x 5 x 3, 185 x 3 x 3
Pull-up / Dip Ladders 1-6, 1-3, 1-3 - 8min

Circuit x 3
Burpees x 30sec (10, 9, 10)
Chinnies x 30sec (44, 54, 50)
Hindu Pushups x 30sec (8, 8, 8)
Lunges x 30sec (16, 14, 16)
Med-ball Slams x 30sec (22, 20, 21)
Rest
9:02, AHR 164, Max 177, Min 116, Recover 14 (177-163)

-185 was hard but it went up smooth. Go to 170 x 5 x 3, 190 x 3 x 3 next
-I know! Lets try ladders of 1-4 and progress ETK style.
-Circuit was good. Last round of Chinnies sucked, controlling breath on Hindu Pushups are fun. Recovery still pretty weak but an improvement over the last time I did ICT 9 a few months ago.