Workout

Warm-up 

Work up to a heavy thruster of 225#

2x clean
2x front squat
2x push jerk
4 burpees
4x times 
then 10 chest to bar pull-ups

2x clean

2x front squat

2x push jerk

4 burpees

3x times 

then 10 chest to bar pull-ups

2x clean

2x front squat

2x push jerk

4 burpees

2x times 

then 10 chest to bar pull-ups

2x clean

2x front squat

2x push jerk

4 burpees

1x times 

then 10 chest to bar pull-ups

I missed a couple of workouts this week due to hanging out with the lady. I need to keep that in check but I started supplementing with Vitamin D and heavy dose of fish oil. The effect has been notable on my performance and sleep pattern.  I will update with further results.

Goal update: I have managed to get  ten dead hang pull-ups in a row which puts fifteen away from goal of 25 pullups .