Sunday, November 24, 2013

Did Saturday on Sunday- BS, PP and MAP

A. BS @30X1; 5,4,3,5,4,3; rest 2-3 min (2nd wave more difficult)
BS: 125, 135, 145, 130, 140, 150
B1.  Push press; 10,10,10; rest 30 sec (mod load, Tng)
PP: 75, 85, 90
B2. Chin up max effort attempt x 2; rest 2 min
Chinup Max Effort: Worked on butterfly kip 11, 15
+
3 rounds for time @80%:
400m row
7 Tng C&J (85#)
7 ring dips
3 rft: 11:17

 (rest walk 5 min)
10 min @ 85%:
10 cal AD
25m FC (heavy)
3 MUp
30 DUs
10 min amrap #1: 4 rounds- did 1 mu per round

 (rest walk 5 min)
10 min @ 90%:
Row 10 cal
5 DB snatch r
5 burpees
5 DB snatch l
10 min amrap #2: 4 rounds + 4 cal row (40# DB snatch)

Notes:
- BS – full range of motion
- system warm for aerobic work
- True 90% pace during last piece
- Heavy weight on FC

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