Thursday MAP 10/4/12

Training at 9a

10 min @ 90%:

5 ring push ups

5 toes to bar

10 double unders

10 rounds + 5+5

(rest 5 min)

10 min @ 90%:

5 burpees

5 chin ups

run 100 m

(rest 5 min)

8 rounds

10 min @ 90%:

5 ghd sit ups

5 KBS russian tough (36 kg)

row 10 long hard strokes

8 rounds

Squat cleans, push presses, rope climbs and DU

Training at 10a

A. squat clean x 4/push press x 1; rest 90 sec b/t sets x 4

85, 95, 105 (video), 100 (want to keep it very fast so went back down to 100#)

B. squat clean cluster - 1.1.1.1 x 5; rest 2 min - 10 sec b/t reps

110, 115, 115 (video), 120, 120 (video)

115# (above)

120# (below)

C1. standing press @ 12X1; 4-5 x 4; rest 2 min

65, 70, 75x2, 70

C2. rope ascent - 20' x 2/set x 4 sets; rest 2 min

 15' rope

D. AMRAP DU's in 10 min - when you fraction perform 5 T2B

AMRAP DUs: 109, 81, 102, 12, 59, 4, 58, 53, 40; 40 T2B; 518 total

Felt solid today- good training day. Onward.

5 RFT: DU, box jumps and rowing

Training at 9:30a

5 incremental rounds for time:

50 DU's

10 reps - NPUBBJ - 14"

Row 400 m

NOTES: incremental means eacah round SHOULD be higher effort and faster - time it!

(NPUBBJ = no push up burpee box jump; fromt standing, drop into FLR while kicking legs back, kick legs in, jump at top onto box and off, back down into FLR, repeat - no pauses required)

2:45 (2:13 row pace) DU UB
3:45 (2:19 row pace)
3:20 (2:23 row pace)
3:08 (2:22 row pace) DU UB
3:22 (2:15 row pace)

total time- 16:20

For me, the key was figuring out how to have enough left in the tank after the row to complete the DU's UB...

Double Day- am squat & Oly; pm intervals

Sleep:  9p-8a- clearly I was sleepy and making up for yesterday!
Food:  8am coffee with cream, post training protein and coconut milk shake with apple ~12p, lunch at 1p of large mixed green salad, green beans and brussels sprouts, cod and egg salad with balsamic dressing and kale chips from GreenLife, pm post training protein shake with coconut milk and 1/2 banana ~5p, dinner of salmon over mixed green salad with blackberries and balsamic dressing with pine nuts and cantaloupe, arctic zone ice cream before bed 


am training

A. HB Back Squat @ 30X0; 8,6,4; rest 2 min

120x8, 125x6, 135x4- focused on depth and tempo

B. 3 tough FS every minute for 12 minutes

105#, felt heavy

C. PC x 1/SJ x 3 - tech work - rest 45 sec b/t sets - keep effort at 70% - 7 sets

63#, 68, 73, 78, 83, 88, 93


pm training

6 hang power clean TnG moderate

25 DU's AFAP

rest 90 sec x 4

83# 29s 

88# 27s

88 27s

88# 25s

+

6 PP moderate TnG

AMRAP CTB Chin Ups

run 80 m @ 95%

rest 2 min x 4

63# PP, 6 C2B, 1:18

73#, 10, 1:12

73#, 7, 1:07

73#, 6, 1:05

+

6 tough swings Russian

AD 20 sec - go faster every 5 sec to sprint last 5 sec

rest 2:30 x 4

32kg, ?cals, 

36kg, 7 cals

36kg, 8 cals

40kg, 7 cals