2/4/12

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

Split Jerk @ 135lb, 3 perfect reps x 3 sets, 2 min

+

Split Jerk @ 155lb, 2 perfect reps x 3 sets, 2 min

+

Power Snatch @ 95lb, 5 touch n go reps x 5 sets, 1 min - work on speed

All complete and felt good

+

5 minutes of high/consistent/aerobic work:

2 muscle-ups

10 box jumps - 30" - step down every rep 6 + 2

--3 min recovery

5 min high aerobic:

5 hspu

50 double unders 5 + 20

--3 min recovery

5 min high aerobic:

Row 200m

15 air squats 4 + 20

--15 min recovery - take in some carbs during this time

5 min high aerobic:

10 chin-ups

10 db push press - 40/hand

15 gh sit-ups 3 + 20

--3 min recovery

5 min high aerobic:

10 ring dips

10 russian kbs - 32 kg

10 box jumps -30" - step down 4 + 16

--3 min recovery

5 min high aerobic:

.5 mile on Airdyne

15 air squats 2 + .3miles

Felt pretty good today. I suspect my #'s may be a bit low on some and I'm going to give some reasons (hopefully don't look like excuses)

The GH Sit Ups killed me, pull ups and push press were fine and sit ups were awful by the second set having to pause at about 8 reps. Just had no drive in my hip flexors as these have always been a weakness. Breathing was fine though. Sit Ups also made my head hurt a little bit.

The next set felt ok, head was still hurting a bit from the sit ups but felt ok. Stepping down with my short legs on that 30" is a little time consuming but I hope this score was decent.

The airdyne I'm not sure if this is a decent score or not but I felt completely fine here and my squats stayed very fast the whole time. I suspect our Air Dyne needs adjusting as far as reading the right distance but maybe this score is fine.

All in all felt better than the past weeks long MAP sessions.