April 26th, 2015 - 39th Day of Testing

Apr-26
A. Power Snatch - 8 singles @ 85%
B. 2" Deficit Snatch High Pull - 4 x 2; rest 3min (match loading from last week)
+
5 rounds for time
10 Strict HSPU
15 Russian KB Swings @ 2

A.  68kg across
B.  79kg / 79kg / 85kg/ 85kg

+ 

10:03

6/4 - no problem
5/4/1 - came off the wall but had the strength to do a 5th
4/3/3
3/3/2/2
2/2/2/3/1 - tried to go 4 unbroken at the end to get sub 10 but couldn't.  

All the swings were unbroken.  

A.  Warmed up with some empty barbell position work and then hit some snatch balances into over head squats.  Then did some muscle snatches at 40kg.  Power Snatches felt great.  Feeling good, some reps snappier than others but all in all feeling really good about these reps.
B.  These have been a great reminder to get tall and high elbows.  Also helping keeping my best up and driving with my legs through the pull.  

+

The goal was sub 10 the whole time, after the first round, done around 1min, I might've gotten over confident and didn't rest enough between attempts.  Never failed a rep but found myself resting a lot between reps because I wasn't moving as well as I did during the first set.  Kbs were no problem, felt light, and fast.  

April 25th, 2015 - 38th Day of Testing

Apr-25
Row - 1k @ 1:48-1:50 pace; rest 90sec
Row - 750m @ 1:47-1:49 pace; rest 90sec
Row - 500m @ 1:46-1:48 pace; rest 90sec
Row - 250m @ 95-100% effort (empty the tank)
Rest walk/AD flush - 10min
x2 Rounds

Results
1k - 3:39.0 / 1:49.5 avg/500m / 26 strokes / min
750m - 2:44.8 / 1:49.8 avg/500m / 27 strokes / min
500m - 1:49.4 / 1:49.4 avg / 500m / 27strokes / min
250m - 49.1 / 1:38.2 avg / 500m / 34 strokes / min

A much better result vs. the 2k time trial.  Clearly I bit off more than I could chew with my pacing approach.  I tried to start slower and build like you suggested and it definitely helped.  I mis-judged when to pick up the pace on each round to get the avg. down to the right range on the 750 and 500 but was able to pick it up the last 85-100m of each and row lower than the target range each time.  

1k - 3:42.1 /1:50.8 / 26 strokes / min
750m - 3:03.7 / 2:02.4 avg/500m / 26 strokes / min
500m - 1:54.1 / 1:54/1 avg/500m / 28 strokes / min
250m - 48.8 / 1:37.6 avg/500m / 38 strokes / min

This one was a different story, much harder to maintain the ranges.  The 1k was definitely harder than the first but  was able to walk the pace down and finish out the last 100m at the low end of the desired range at 1:48.  The 750m was a different story, ran out of juice.  Started off strong but was unable to get the pace down and struggled to keep it below 2min pace.  The 500m was a struggle as well but was able to gut out the last 150m and get the avg pace down.  The last 250m was a gut check and wanted to beat my first round.  Came out hot, and tried to hold on.  It worked as I beat the first round but cemented that what you said is true, I am much better at building and finishing strong vs. emptying the tank and holding on.   Thank you for programming this.  Needed it.  

April 23rd, 2015 - 37th Day of Testing

Apr-23
A. 1arm Farmers Carry (handles) - 4 x 100m ea arm; rest 60sec b/t arms (mod-heavy)
B1. Front Rack Walking Lunge - 5 x 20 alt steps; rest 60sec
B2. KB 1arm Chinese Row - 5 x 10 ea arm; rest 60sec
B3. TGU - 5 x 3 ea arm; rest 3min
*mod to mod-heavy loads for all B1-3
+
Midline Stability Circuit x3 rounds
20alt BB Landmine Rainbows w/ 25# loaded
*https://www.youtube.com/watch?v=nk7RksvqGQs
20alt Hand-to-elbow Front Planks
AMSAP Hollow Hold
*rest as needed b/t each movement

Results:
A.  Round 1 @ 62# the rest at 53#
B1.  115#
B2.  70#
B3.  53# for first rd, 35# for remaining rounds 

+

20alt BB Landmine Rainbows w/ 25# loaded - Check x 3
20alt Hand-to-elbow Front Planks - Check x 3
AMSAP Hollow Hold - 43secs / 39secs / 33secs

A. Bit off more than I could handle on the first round.  Interestingly, I noticed that my left hand (I'm right handed) felt stronger / easier for all rounds.  

B1. Actually used an axle bar because they were out and someone else was doing front rack lunges.  All the single leg stuff has helped here.  
B2.  Didn't think these were that hard until I woke up this morning and my entire shoulder girdle is as sore as it has ever been.  Nice change of pace here.
B3.  Started at 53# but couldn't go unbroken on the reps so went down to 35# as that was the next lightest weight.

April 22nd 2015 - 36th Day of Testing

Apr-22
AD - 60sec @ 85% effort
Run - 200m @ 85% effort
Rest 2min
x5 sets
Rest-walk 5min
x2 Rounds (10 total sets)
**track HR metrics on this
+
AD - 20min @ EN2 (140-160)
+
Hip Mobility as needed

Results:
17cals / 1:06 
HR - 172 bpm high on AD / 176b pm high on Run
Recovered to 132 bpm

16cals / 1:08
HR - 176 high on AD / 178 high on Run
Recovered to 134

16cals / 1:08
HR - 174 high on AD / 181 high on Run
Recovered to 142

16cals / 1:07
HR - 181 high on AD / 184 high on Run
Recovered to 144

15cals / 1:11
HR - 182 high on AD / 186 high on Run

Rest 5min

16cals / 1:08
182 / 184
Recovered to 150

15cals / 1:14
183 / 183
Recovered to 148

15 / 1:12
183 / 182
Recovered to 150

16 / 1:12
181 / 182
Recovered 147

15/1:12
181/179

Wasn't sure what 85% was but went by feel on first couple rounds and since I was able to maintain and almost hit the same cals / pace on run, I figured I was pretty close.  Interestingly enough, my heart rate initially came down a beat or two when I would start on the run, but towards the end it would climb back up.  Was pleased with this though.   Need to really work on my running, feel like I heal strike and probably have horrible technique.  

April 21st, 2015 - 35th Day of Testing

Apr-21
*full hip mobility/squat prep before "A"
A. HB Back Squat - 6 x 1; rest 3min (build to heavy single, not 1RM attempt)
B. Clean Grip DL w/ Chains - 5 x 2; rest 3min (heavy across)
C. BB CG Bench Press w/ Chains - 5 x 2; rest 3min (heavy across)
D. Strict Muscle-up - film 3-4 attempts
E1. Strict Lean-away Pull-up (in Hollow position) - 4 x AMRAP UB; rest 60sec
E2. Bar Hanging Hollow-to-L leg raises - 4 x AMRAP UB; rest 90sec

Results:
A.  120kg / 125kg / 130kg / 135kg / 140kg / 145kg 
B.  140kg + 45# in chains on center knurling Across
C.  100kg + 50# in chains across
D.  F / 1 / 1 / F / 1
E1.  5 / 5 / 4 / 4
E2.  6 / 5 / 5 / 4

A.  While I hit 145kg, and the video looks pretty good (chest caved a little bit), I still don't have a ton of confidence in my squat.  I lack speed, bounce out of the hole, and fluidity of movement.   These are all true, even at lighter weights.  Having said that, 145kg - NO PAIN in hip.  Can't tell you how much that encourages me that we are on the right path.

B.  As you can see in the video, I think my DL mechanics need work, too much low back hinge and not enough leg dive / hamstrings on the first rep.  As you can see, the initial pull off the ground is a struggle.  Once I start at the top the rep is significantly better.  I'm starting to realize / I think that my low back strength / ability to maintain tension there needs work.   

C.  First 3 sets had good speed, as you can see i the video, the last set, the lockout (last half of the rep slowed significantly).  

D.  First 3 EVER.  As you can see in the videos of the makes and misses, I am definitely pulling myself high enough but technique needs work.  

E1.  Not sure if I was doing these correctly, but I think I was.  Maintaining hollow body was a struggle.  You can see in the video from the muscle ups, the problem carried over to here
E2.  While my legs aren't completely straight, these have gotten much better since we started

April 19th, 2015 - 34th Day of Testing

Apr-19
A. Power Snatch - 10 singles @ 82%
B. 2" Deficit Snatch High Pull - 3 x 3; rest 3min (increase 5% from last week)
C. 3" Deficit Strict HSPU - 36 reps in UB sets of 3 NOT for time (rest to complete recovery b/t)
D1. Russian KB Swing - 4 x 12 TOUGH reps; rest 30sec
D2. Push Press - 4 x 12 MODERATE reps; rest 90sec
*match loading from last week for D1/D2 in  

A.  66kg

B.  79kg / 84kg / 84kg

C.  Check - abmat w/ green, yellow, red

D1.  53#/hand

D2.  60kg

A.  Worked off of a 80kg power snatch.  Wanted to focus on finishing the 2nd pull, getting tall, staying vertical, and moving both my feet.  Some reps better than others in terms of footwork but the rest of the reps I think we're good in terms of hitting all the other positions.  Videos Below

B.  Really tried to stay over the bar longer, engage my hamstrings, and keep my chest up given the deficit.  These have helped a ton in terms of hitting positions but most important, lifting with my chest first and finishing vertical.  Videos Below.  

C.  Check - 12 sets of 3, no misses, felt strong throughout

D1.  Started to light up my lower back the first 2 rounds but then really tried to focus on using my hamstrings and keeping my scapula retracted.  Noticed that using two Kbs didn't allow me to keep the bell as close as I would using a singular KB and I think that is what was effecting my back.  

D2.  Not a problem but should've focused on my breathing instead of just trying to get through the 12 reps as quickly as possible.  Will work on that the next time we do this.  I've noticed that breathing is an issue for me across a broad range of movements.  As I said before, need to focus more on this and will.  I actually watched a lot of crossfit videos this weekend and one of the things that I had noticed in the past but didn't click till tonight was watching Rich Froning just hit reps in a manner that allows him to take a breath between reps.  Not comparing myself to him at all, but since he makes everything look so easy, it was easy to pick up on this in his videos.  

April 18th, 2015 - 33rd Day of Testing

Apr-18
Complete Aerobic warm-up (20min)
+
Row - 3 x 10sec @ 100% effort; rest 3min
*record FASTEST /500m pace attained
+
Rest 10min
+
Row - 2k for time
*record total time and average /500m pace
+
Cyclical aerobic flush - 20min (100-120 BPM)    

1:16 @ 8.5

1:16 @ 7.5

1;15 @ 10

1st Attempt:  Started at 1:41 pace, by the time I got to 1146m left I had fallen off to 2:02 pace so I stopped 

Rest 8min

2nd Attempt:  Backed it off on the start to 1:45-1:47, by 1202 I had fallen off to over 2:02 pace

Rest 8min

3rd time is a charm:  Started off at 1:55 avg pace for 1st 500m - went avg 500m pace - 1:55.2, 1:53.4, 1:59.1, 2:01.7 - finished in 7:57.2

7:57.3

Probably the worst day training I've had in a long time mentally.  I thought I had done a good job coming into this setting realistic expectations.  My goal was to be on pace for 7min 2k (1:45 pace) knowing that I'd probably be a little under that initially and drop off the last 750m.  My first attempt I was on pace and the first 400m was great, felt good, wasn't breathing too heavy and then it all went to shit.  Stroke rate was 36-37 so I tried to back it off and settle down and I couldn't.  My brain quit when I fell way off the 1:45 pace I had set in my mind.  Quitting is not something I do but I figured I'd be able run it back a second time with a slower pace and would be ok.  That was definitely not the case as the slower pace resulted in a complete melt down as well.  At this point, I was so disappointed in my performance I was putting up the rower to call it a day but couldn't let that happen.  My last attempt I just started off slower than I would've ever imagined and then was able to bring it down the 2nd 500m and the last 1000m I wasn't going to let myself stop.  

This was a very humbling day for me but as I thought about it the rest of the weekend, it was necessary.  I have been training with old PRs, Old expectations in my mind and all I was doing was setting myself up for failure.  I know I can do better than this and will do better than this.  I am starting this process over mentally as if I am clean slate / and rehabbing from an injury with zero expectations.  

I don't think this was your expectation when you programmed this but I'm glad this happened as I needed a wake up call.  

April 16th, 2015 - 32nd Day of Testing

A1. Overhead squat - 4 x 12 light-mod reps; rest 30sec
A2. BB Push Press - 4 x 12 light-mod reps; rest 30sec
A3. BB Bent Row - 4 x 12 light-mod reps; rest 30sec
A4. Hollow Rock - 4 x AMSAP; rest 3min
*one barbell
B1. Russian KB Swing - 4 x 15 tough reps; rest 30sec
B2. Strict HSPU - 4 x AMRAP UB; rest 30sec
B3. Ring Row - 4 x AMRAP UB; rest 30sec (12" elevation)
B4. Sorenson Hold - 4 x AMSAP; rest 3min    

A1.  55kg across
A2.  55kg across
A3. 55kg across
A4.  48secs / 46secs / 42secs / 40secs

B1.  88# across
B2.  11 / 9 / 8 / 8 
B3.  12 / 8 / 8 / 7
B4.  74 secs / 64secs / 59secs / 55secs

April 15th, 2015 - 31st Day of Testing

Apr-15
Run - 30sec @ 80% effort
Run - 30sec @ 50% effort
x6 sets
Rest-walk 3min
x3 Rounds (18 total sets)
+
AD - 20min @ EN2 (140-160)
+
Hip Mobility as needed    

CHECK - I am a horrible runner.  run heavy, feel heavy, definitely feel like I could improve my technique / style of running and that may help.  In addition, my breathing could use some work while running.  The Airdyne flush is an underappreciated tool.  Legs started to feel dead towards the end but the airdyne helped a ton.  

April 14th, 2015 - 30th Day of Testing

Apr-14
*full hip mobility/squat prep before "A"
A. HB Back Squat - 4 x 3; rest 3min (build, all working sets heavy)
B. Banded Clean Grip DL - 4 x 3; rest 3min (heavy across)
C. BB Bench Press - 4 x 3; rest 3min (build, all working sets heavy)
D. Strict Prone Girp Wtd. Pull-up - 4 x 3; rest 3min (build, all working sets heavy)
E. Strict Bar Pull-overs - accumulate 15-18 (3sec negative)    

A.  130kg / 133kg / 136kg / 140kg x 2
B.  Changed the band resistance to red mini band with both straps over the barbell; 125kg, 130kg, 135kg, 140kg
C.  120kg / 125kg / 128kg / 128kg
D.  17.5kg / 20kg / 22.5kg / 24kg
E.  Check

A.  Squatting is still pain free, which I can't tell you how excited I am about that, but definitely not feeling as strong / confident under the barbell.  Feel like I am still moving in slow motion as I'm still getting used to not having that pain in my hip in the bottom of the squat.  Tried to warm up with some speed squats, which helped, so will try to incorporate those into my warm up more often.
B.  Changed the tension up, which made these much harder.  Probably a little slower than I wanted but again, still pain free in hip and lower back.
C.  These numbers keep progressing
D.  Getting better here, felt explosive through all 3 reps
E.  Check - getting my hips higher on the pull up bar, which is making the transition from hanging to on top of the bull up bar much smoother

April 12th, 2015 - 29th Day of Testing

Apr-12
A. Hng Power Snatch (below knee) - 7 x 2; rest 2min (80%)
B. 2" Deficit Snatch High Pull - 3 x 3; rest 3min (mod-heavy)
C. 3" Deficit Strict HSPU - 30 reps in UB sets of 3 NOT for time (rest to complete recovery b/t)
D1. Russian KB Swing -4 x 10 TOUGH reps; rest 30sec
D2. Push Press - 4 x 10 MODERATE reps; rest 90sec

A.  65kg x 4 x 2 / 70kg x 3 x 2

B.  75kg / 80kg / 80kg 

C.  no missed sets

D1.  2 x 53# KBs

D2.  60kg 

A.  Felt pretty good.  Still having some issues finishing tall and with my footwork.  Left foot is the only foot that moves from pulling position to catching position.  Having said that, and don't get mad at me, the gym was having a snatch clinic so while training I started to coach a little bit and end up joining in.  Acutally hit a fairly routine 95kg and took 4 attempts at 100kg.  On my 3rd attempt, had it over head, in the hole, but a tad bit forward and couldn't save it.  Each attempt was closer than I have ever been before.  Felt like my positioning was better, I was able to keep the barbell closer to me given pulling work and legs felt strong as well.  I normally would not deviate from the programming like this but there was a great vibe in the gym and I got caught up in it. Sorry.  But honeslty, it felt great to get those reps in.  Back to the plan, no more deviating.

B.  Didn't know how heavy to go hear and wanted to be sure to hit positions.  Honestly the 2nd set at 80kg aka the last set was not ideal.  

C.  In my wheel house, focused on maintaining hollw body and tight core.  Honeslty was probably higher than 3in and felt great.  

D1.  Did 53# KBs in each hand.  Hardest part was the motion but definitely the right weight, no way I could do 2 x 70s.

D2.  Probably was a little light to be honest but wanted to be unbroken and quick through the reps.  

April 11th, 2015 - 28th Day of Testing

Apr-11 Light Strength
A. Hng Power Clean - 1 rep on the min for 12min (185-205#...mechanics focus)
B. Front Squat - 5 x 2; rest 3min (not above 80%)
C. Strict CTB Pull-up - 5 x AMRAP-3; rest 2min (stop ~3 reps short of failure)
D. Bar Hanging Hollow to L's @3131 tempo - accumulate 25 total reps NOT for time    

A.  85kg / 88kg / 91kg / 94kg

B.  100kg / 103kg / 103kg / 107kg / 107kg

C.  5/5/4/4/4

D.  Check, did in sets of 3s through the first 9, 2s through 17, and then singles to maintain the right pace

A.  Did these from the ground and paused below the knee, power position, adn then reset for the hang power cleans from the top.  Felt great.  Good tech work.

B.  last set of 107kg felt heavier than 80% but actually felt good and rested.  The best part is that I am moving without any pain in my hip, throughout the entire range of motion.  

C.  First couple reps of each set were explosive, definitely an improvement since we first started testing.

D.  Also feel like I'm starting to get the hang of this movement.  Legs aren't completely straight throughout the movement but just hanging from the bar in the hollow body position and throughout the movement feels a ton better.  

April 8th - 10th, 2015

Didn't Train - Actually started to get sick, had a fever, and nasty head cold.  Rested and traveled through Friday.  Thanks for altering the training to accomodate my sickness and work travel.  

April 7th, 2015 - 27th Day of Testing

Apr-7
*full hip mobility/squat prep before "A"
A. HB Back Squat - 4 x 3; rest 3min (build, all working sets heavy)
B. Banded Clean Grip DL - 4 x 3; rest 3min (heavy across)
C. BB Bench Press - 4 x 3; rest 3min (build, all working sets heavy)
D. Strict Prone Girp Wtd. Pull-up - 4 x 3; rest 3min (build, all working sets heavy)
E. Strict Bar Pull-overs - accumulate 15-18 (3sec negative)

Didn't do what was planned due to traveling that day and starting to feel under the weather.  Shifted April 8th's programming up a day:

15min Row @ EN1/EN2 (120-160 by feel)
15min AD @ EN1/EN2
+
Run - 30sec @ 80% effort 
Run - 30sec @ 50% effort (walk if needed)
x15 sets
*record HR data for all pieces
+
Hip mobility as needed

Totaled 207 cals on the Rower, 3420m

Totaled 126 Cals on the Airdyne

On the run, without a pace watch, I felt like I kept the effort consistent on the 80% effort and totaled rougly the same distance every time.  I ran the 50% for the first 5 rounds, HR spiked from 171 to 174 and settled back into the mid 160s by the end of 30secs of running at 50%.  Went to walking and interestingly enough, it didn't make a huge difference in my heart rate.  I recovered quicker bur the rangfe didn't change.  

April 5th, 2015 - 26th Day of Testing

Apr-5
A. Bnk Split Jerk - 5 x 1.1; rest 15sec + 90sec (build to tough double)
B. 2 Position Power Clean (top down) - in 5 sets build to tough doulbe
C. BB Front Rack Reverse Walking Lunges - 4 x 20 UB steps; rest as needed (moderate)
D1. BB CG Incline Bech Press - 4 x 6-8; rest 60sec (build, mod-heavy finish)
D2. T-Bar Row (if not availble...BB Bent Row) - 4 x 6-8 ea arm; rest rest 90sec (build, mod-heavy finish) 
+
Gymnastics Based Core Circuit - 20min
-Isometrics (hollow rocks, arch rocks, planks, L/V-sits)
-Rotation (russian twists, supine windshield wipers, land-mine anti-rotation work, pallof presses)
-Flexion / Extension Cycling (TTB, strict TTB, GHD Sit-ups, GHD Back Extensions, V-ups)
*rest as needed b/t each of these elements
**minor progression in reps/sets from previous week
A.  90kg / 95kg / 100kg / 110kg / 115kg (f,1,f)
B.  50kg / 70kg / 90kg / 100kg / 105kg
C.  40kg across
D1.  70kg / 80kg / 90kg / 95kg x 7
D2.  25kg / 30kg / 40kg / 45kg

+

30secs plank / rest 30secs / 30secs side planks / rest 30secs / 30sec side plank / rest 90secs x 5
AMSAP Chinese Plank x 3
4 x 20 Russian twists w/ 15kg plate
10 / 10 GHD sit ups / Hip / Back Extensions x 5

A.  Still struggling with the bar path here.  The explosiveness / pop was there with the 115kg but the bar path kept coming forward.  Tried doing jerk dips with the weight to make sure my chest was staying vertical, just think I need to keep drilling these.  Definitely felt better than the first time doing them.
B.  You know I love this.  The 105kg was right above parallel but the confidence was there in the hip to keep my feet underneath me and not kick them out wide to catch it low.  Also did the 2nd position off of blocks below the knee.  Felt really good.
C.  Definitely not as taxing on the legs as it was on the front rack.  First two sets were UB but had to go to "I dream of Genie" grip to get the last 8 reps on 2nd set.  On 3rd and 4th, I put lifting straps on the bar so I could maintain better elbow positioning.  Made a huge difference.  Hope that was ok.
D1.  Been FOREVER since I had done this.  Without a spotter I didn't want to push it that hard.  Would say that was moderately heave
D2.  For the T Bar Row, used a barbell and some lifting straps to create a make shift T Bar.  Definitely felt it in the upper back and lats.  A nice twist on pulling.

April 4th, 2015 - 25th Day of Testing

Apr-2 Light Strength
A1. Overhead squat - 4 x 8 moderate reps; rest 30sec
A2. BB Push Press - 4 x 8 mod-tough reps; rest 30sec
A3. BB Bent Row - 4 x 8 moderate reps; rest 30sec
A4. Hollow Rock - 4 x AMSAP; rest 3min
*one barbell
B1. Russian KB Swing - 4 x 15 tough reps; rest 30sec
B2. Strict HSPU - 4 x AMRAP UB; rest 30sec
B3. Ring Row - 4 x AMRAP UB; rest 30sec (12" elevation)
B4. Sorenson Hold - 4 x AMSAP; rest 3min    

A1 / A2 / A3 - 60kg / 60kg / 65kg / 65kg
A4.  46secs / 41secs / 42secs / 37secs

B1.  883 Across
B2.  11 / 8 / 9 / 7
B3.  11 / 9 / 8 / 8
B4.  51secs / 43secs / 45secs / 41secs

Notes - I started from the ground for every exercise and OHS actually felt better.  I got the barbell in the right place to start and the reps with much smoother.  The lighter weight didn't hurt either.

Definitely improved on the HSPU and Ring Rows, seems like all the pulling and pressing is paying off, as well as the midline work.

March 31st, 2015 - 23rd Day of Testing

Mar-31 Heavy Strength
A. HB Back Squat - 4,4,3,3; rest 3min (heavy across)
B. Banded Clean Grip DL - 4,4,3,3; rest 3min (increase bar load)
C. Wtd. Dip (use parallel bars) - 4,4,3,3; rest 2;30 (build to tough triple)
D. Strict Neutral Grip Wtd Pull-up - 4,4,3,3; rest 2:30 (build to tough triple, use rings if no NG bar avail)
E. Strict Bar Pull-overs - accumulate 15-18 total reps (begin implementing 3sec negative)    

A.  130kg / 136kg / 140kg / 140kg x 2
B.  130kg / 135kg / 140kg / 145kg
C.  30kg / 40kg / 50kg / 55kg - did on 2 sqt racks w/ barbells....the barbells were rolling.  Probably cost me some more weight
D.  15kg / 20kg / 25kg / 30kg
E.  Check x 15, ran short on time, smoother than the last time

Feedback:
A.  Back squat felt foreign.  Probably should've taken more warm up reps to get back in the groove but didn't feel comfortable at all with the movement.  Good news is that there was no pain at all, in the hip or the low back.  

B.  lost some speed on the sets of 3 given the heavier load but again no pain

C.  As I said above, did on 4 singular squat stands and 2 barbells so it wasn't very sturdy.  On a couple sets the bars rolled.  Having to stabalize the bars and worry about them rolling definitely cost me in terms of load.  
D.  Much stronger pulling in the neutral grip.

E.  definiitely smoother than the first time doing these and the 3 sec negative was SPICY!!!!!!