Muscle-ups on the Minute, Toes-to-Rings, Box Jumps + IWT: Bench Press + KB Swing & Hang Power Cleans + Push-ups

Friday 7-15

TRAINING:
Buy-in:
A. 3 MUs on the minute x 10
B. Toes to Ring 15 x 3
C. UB, TnG Box Jumps (20") 15 x 4

IWTs:
3 sets of:
Bench Press - 5 reps (70-79%)
Heavy KB Swing
rest 3min b/t sets
+
3 sets of:
Hang Power Cleans - 5 reps (70-79%)
Push-ups - 20 reps
rest 3min b/t sets

TRAINING OUTCOME:
A. MUs as Rx'd
B. 15-15-15-5
C. as Rx'd (lost balance once during the first set)

IWTs:
BP: 225-225-225
KBS: 80-90-100
HPC: 215-225-235(3+2)
PUs: as Rx'd

Cash-Out:
A. Seated, Legless, Rope Ascents 8-8-8 pulls
B. Mobility work

Notes:
I really like having access to, and using Prelipin's chart. It really takes the guess work out of what weights to use. I chose to stay at 225# on the BP in order to maximize speed on the bar. I was afraid that if I went higher the bar would slow too much or I would be temped to bounce it (more than normal) off my chest in order to maintain bar speed.