Training 9/28/12

4 sets of:
4 TnG power sn
30s run @ 90%
Rest walking 2:30
93, 98, 100, 102

+
4 sets of:
4 Clean pulls -tough
30s row @ 90%
Rest walking 2:30
175lbs/138m/1:48.7 ave
180lbs/139m/1:49.6 ave
180lbs/138m
185lbs/138m
+
4 sets of:
4 TnG deadlift tough
30s Airdyne
Rest walking 2:30
215lbs/15 cals
225lbs/?
235lbs/16 cals
245lbs/16 cals 

PM
7 muscle-ups  5/1F/1 (~1:25)
25 ground to shoulder w/50# ball  (~70s)
30 pistols   1 miss ~90s
7 muscle-ups  3/2/1F/1 ~1:50
30 pistols   ~1:22
25 ground to shoulder  ~65s
7 muscle-ups  1F/1/1/F/1/1/1 ~3:05 
for time.
11:42

+
35 min Z1 swim