Tuesday, 111815

  
Nate

am:A. Clean & Jerk – to heavy single for the day in <20 min  + few singles at 80-85%. Work speed 

B. Clean Pull – up to 3RM (relative to clean positions. Climb up hitting some volume in clean pulls, but making sure on the heavy stuff, all positioning is

C. 500m Row x 5; rest 3 min between (hard aerobic efforts – but we will be building on this)
pm: MAP Training

A. MAP Training; 85-90% efforts; sustainable throughout

amrap 10

5 strict pullups

10 box jumps (24/20) step down 

25 double unders 

rest 4 min 

amrap 10 

5 power cleans (185/125) *goal here is tng reps, so scale accordingly 

10 c2b pullups 

10 burpees over bar 

, immediately into 

7 min of rowing at 50%; cool down 
Since Session:

A. Clean and Jerk – single in 15-18 min + few drop sets at 80-85% for singles

B. MAP training 

5 thoughts on “Tuesday, 111815”

  1. A. 198# c&j
    B. 242# 3 rep clean pull
    C. Did MAP training w/ the class
    1st workout: 8+13
    2nd: 5
    D. 5x500m w/ 3 min rest
    2:00/2:04/2:03/2:02/1:58

  2. A. 285 pc jerk
    B. Only worked up to 275 due to back
    C. Did 1 minute ab at 700+ watts for 5 with 3 minute, did like , 27, 25, 24, 24, 24

    D. Map training
    7+29
    4+3 didn’t tng but stayed at 185

  3. AM
    A. C&J: 145
    B. Clean: 160
    C. Clean pulls: 3×3 @163
    D. Rows: 1:37-1:38
    PM:
    Wod1
    -10 +9

    PM
    Wod2
    Emom x10
    O: 10 c2b
    E: 10 lateral burpees

    Row:
    -completed

    PM 2:
    A. Swim

    B. Scap work

  4. mickey kilmartin

    A-290
    B-325 stopped there
    C- wod 1-10+1
    Wod 2- 5+18
    D- power clean singles and mu singles add on
    Will row tomorrow

  5. CJ failed jerk at 130 and 131. Hit 125
    Back off sets 3 sets at 100

    3rm pulls without straps or belt
    319 lbs

    Rows
    1:40
    1:40
    1:39
    1:39
    1:38

    Wod 1
    9+15

    Wod 2
    4+9 all tng on the power cleans

    Pm
    1rm front squat with 3 second pause. Beltless done At 315lb

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