mil press 112x5
one leg barbell squat off bench 82x3
Chins one arm + 2 fingersx1, +1 middle fingerx1, +1 pinkie x 1/2l, 1/3r. Then various finger chins. Did a two finger chin with each middle finger (pr). Couldn't close #2 gripper afterwards.
BW only 212. Haven't gained it back like I supposedly would. Very, very weak on bench with the weight loss. Year ago benched 295 at 231bw.
mil press 92x8 or 9
over tri ext 30x8r,9l
one leg bench squats 62x11 each leg
one arm chin+middle finger x 3 each side, easy
one arm + ring x1, + index finger x 1, xpinkie x1/3l, 1/4xr
#1 gripperx1, #2 half an inch (embarrassing seeing as I've closed it before with little practice, maybe finger chins leave me weak)
Then did two negatives each with no rest but came down too fast as had nothing left.
Then with nothing left did 4 chins/minute for 32 in 8 minutes at which point I was very close to failure.
One arm chin video: http://www.crossfit.com/cf-video/onearmpull.mpg
.... http://www.4mcd.usmc.mil/AOP/OSOHyattsv ... rogram.htm
W1 D1 Pullups+25-7,5,3,2.8,2.8
D2 Bench 172-1,2,3,4,5,4,3. Pullups+25-1,2,3,4,3,2
D3 Bench 172-9 sets of 3.