A. Clean Pull @ 115%- 3 x 5; rest 2 min @ 325
B. Front Squat w/ 40# of chains- 3 x 6; rest 2 min 215, 225, 235
+
4 sets; 3 min clock
1 Hang Power Clean, 1 Hang Squat Clean, 1 Squat Clean 215, 225, 235, 235 (felt good)
5 TnG Box Jumps, 30"
All sets under 35 seconds- felt fast on all of it
P2
5 sets; rest 8 min
7 Power Jerk heavy 185, 195, 195, 195, 205
15 CTB Pull Ups all ub
Run 400m @ 90% all around 1:40
total times: 2:20, 2:25, 2:20, 2:22, 2:20
Your main concerns with last year were: being able to move heavy deads fast, overall work capacity in the 15min + time domain and HSPU(kidding). How have you progressed when concerning those two things?
ReplyDeleteI believe my deads are coming slowly but surely, I haven't "tested" them in a test wod lately but the training w/ heavy deads is feeling better. 15 min + time domain I believe is about the same right now. Starting tuesday I'm going to be doing more MAP training working it up to 30-60 min Aerobic Training sessions. Multiple MAP sessions a week
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