All Phases
A. All phases – 10 -14 min of yoga like stretching – led is even better
B. Clean + hang clean + split jerk ; build in 15-18 min
C. MAP training – at sustainable pace
Amrap 10
2 pbar hspu
4 muscle ups
8 KB swings
32 double understand
Rest 4 min
Into 10 min on Rower :30/:30
+
Recovery
Romwod
= done
Clean/jerk complex
= 310#
http://youtu.be/q3Hl8eNt-8M
315# clean + hang clean just cause
http://youtu.be/Dhacb1SGTNw
Amrap 10: (map)
= 6 rounds (paced out)
Rest 4 mins
Row :30 on / :30 off
X 10
= 1:38-1:40 pace
A-done
B-120kg hang just wasn’t there today pull was crap. Legs felt strong however
C- 5+4 (strict p bar hspu because chase said I couldn’t maintain it)
D- 1:33-1:36 pace
E-strawberry shake for time
A. Clean, Hang Clean, Split Jerk: 240.
B. 10 AMRAP: 2 3″ deficit HSPU, 4 MU, 8 KB70, 32 DU: 4 rnds+2+2. Goal was steady and UB. done. Best MU is a while.
C. 10 Row 30:30 – 2414 meters – sub 1:35 each hard 30.
D. Group/team led ankle/calf/leg mobility.