Deadlift, Closegrip Bench Press, and Muscle-up-to-Ring Dips

Saturday 3-12 OPT Day 135:

Training:
A. Clean Grip DL - 65% 1RM; 10 sets of 3 @ 11X1; rest 60 sec
(speed off floor is goal)
B. Close Grip Bench Press - 3 x 3 @ 80%; rest 90 sec
(moderate effort - explode off chest)
C. Close Grip Bench Press - 3 x 3 @ 90%; rest 3 min
(tough efforts - explode off chest)
D. Muscle Up x 1/Ring Dip x 5 strict; rest 1 min x 5
(1 muscle up INTO 5 ring dips per set)

Training Outcome:
A1. 225-275-315-335-355-375-395-415-435-450-465 (3 rep PR)
A2. 5 sets of 3 @ 315# with Rx'd tempo.
B. 240-240-240
C. 270(1)-245-250-255-260(2)
D. 6 rounds; Reps as Rx'd

Notes:
Ben I decided to do a traditional DL strength WOD in leu of the Rx'd Speed work. We did hit the intended stimulus after the strength sets for 5 sets.

CGBP was cruddy. I think I had my percentages off. I tried to base it off my regular bench and I think my "80%" was a little high for my close grip.

MU/Ring Dips were no biggie.