1-21-12

Saturday - Oly tech work + MAP Multi (3/3--4/4--5/5--5/3)

Power Clean @ 50% effort, 3 reps x 5 sets, 90 sec - focus on 2nd pull speed

+

Split Jerk @ 185lb, 3 fast perfect reps x 5 sets, 1 min - take bar from floor

+

4 minutes of high/consistent/aerobic work:

2 muscle-ups

30 double unders

--4 min recovery

4 min high aerobic:

6 hspu

9 russian kbs - 32kg

12 box jumps - 20"

--4 min recovery

4 min high aerobic:

9 chin-ups

9 ring dips

row 150m

--4 min recovery

4 min high aerobic:

10 wall balls - 20#

5 push-up burpees

--4 min recovery

4 min high aerobic:

10 gh sit-ups

30 double unders

Power Clean- 3 sets @ 185, 2 sets @ 205. Felt fast and easy, focused on landing foot position

Split Jerk felt good and fast. First set felt a bit tight, rest of them shoulders felt much better than usual.

MU/DU- (accidentally did 5 min) 7 + 2 Muscle Ups- HR 171

HSPU/KBS/BJ- 4 + 15- HR 176

PU/RD/Row- 3- HR 174

WB/Burpee- 4 + 7- HR 176

SU/DU- 4- HR 175

This is off memory b/c I left my book at gym but I think it's accurate. May have a change or 2.

Breathing felt off today, maybe it's just getting into the longer MAP sessions but felt like my #'s should have been higher on most all of these.