8/7/13

A. Hang Power Clean + Push Jerk - Heavy Single

45,95,115,135,145,155,165,175,185. Stopped there because it was putting a lot of pressure on my shoulder joints. Still feel the soreness now and then. 

B. Deficit Clean Pulls 4x3 @110-115% - all

I lasted 2 45 plates down and stood on those the weight I used was 275. Got some good pulls up to the hip level and up to mid belly area. 

C.  MAP Training 80-85% overall 

AMRAP 10

200m Run @85-90%

5 Burpee Touch's

10 C2B

Completed 5 rounds ran on treadmill. All unbroken. Wanted 6 rounds but there was a lot of set up for treadmill. 

Rest 5

AMRAP 10

Run 200m @85-90%

5 HSPU (strict as long as possible)

10 Box Jumps (30/24 - step down

Completed 5 rounds of this as well. All unbroken and all strict HSPU. Not sure if my box jumps were 30 but it was the highest I could find in the gym. 

Rest 5

AMRAP 5

6 T2B

30 Double Unders

Modifies this a little. Spaced it and left my jump rope at home. I did the toes to bar then I did thrusters with just the bar. Completed 3 rounds. 

D. DB SA Row 4 x 6-8 reps each side; rest :30 between arms 

E. TGU - 15 reps HEAVY

I was not able to complete the last two exersielses I had to leave for work.  Felt good like the volume of training today had.