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
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
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
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
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
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