#teammateTuesday
am:
A. Complex: Clean + Jerk + Hang Clean + Jerk; build to max in 20 min
B. Jerk Drive 5×5 @1RM front SqT
C. 10 min on bike 85% *more calories than prior week
pm:
A. MAP Training @85-90% effort
amrap 10
7/5 strict pullups
12/10 cal bike
35 double unders
rest 4 min
amrap 6
5 db/kb manmakers 35/25’s
12 c2b Pullups
directly into
10 min on rower @60%
B. Assistance
4 x 20 weighted situps
+
2 x 1 min each side side plank hold
+
superset
12-15 *each arm; alternate db bicep curls
15-18 banded tricep extensions
Wed 12/2/15:
A. Power Clean + Jerk + Hang Power Clean + Jerk:
235 no doubt. Failed 245 twice at the HPC.
B. With a running clock:
10 AMRAP: 35 – DU, 7 – strict pull ups, 12 – cal on bike (diff sequence to share bike)
5 rounds + 7 DUs
Rest 4 mins
6 AMRAP: 5 – DB manmakers @ 35#, 12 – C2B
Rounds: 2 plus 3 reps
Manmakers make me cry
Straight into 10′ ROW:
2410m, focus on stroke rate below 20 (settled into 18/19).