Early afternoon

Deadlift 4 X 5
Load: 265

Chinups 4 X 10
*Supersets

Shoulder Press (Barbell) 4 X 5
Load: 135, 145, 145, 145

One legged Squats (using a towel for balance)
4 X 7

Swimming Intervals

3 X 200
60 seconds rest not varying more than 5 seconds from original time

3:53, 3:58, 3:49

Workout comments: My leg kick is terrible. I made a conscious effort to increase both the force and frequency of this during the last set and it made a noticeable difference in the fatigue in my arms and shoulders. Keeping the legs straight also seems to be the key.

Cleans, Muscle-Up Practice, Short Metcon

Early afternoon

Strength

Power Cleans 5, 5, 5, 3, 3, 3

117, 137, 157, 167, 177*
*Failed 3rd rep

Bar Muscle Up Practice

5, 10, 10
Load: 215

2 X 10 Pistols

Metcon

50 Double Unders
25 Wall Balls 20#

5:40

Workout comments: Will showed me an interesting way of practicing bar muscle-up progressions. Using the Nautilus freedom training machine, you can hook up a bar, load up some weight, and you have yourself a great way of practicing muscle ups. The only down side is the the bar is very thin, which I think makes the muscle-ups incredible easier. I haven't seen a bar at any park or gym which is this thin.

I was disappointed with the power cleans, until I realized that one of my previous PRs several months ago was in the 180# range. Not too bad.