Tuesday, September 15, 2015

9/15/15 Tuesday

A. Deficit (1”) Deadlift – 5RM , from 3 working sets here; establish a heavy 5 to build on + 1×5@90%

242#/110k x 5 used straps 

218#/99k x 5 used straps 


B. MAP Training ; focus = sustainability throughout all AMRAPs – think 80-85% sustainable rounds / movement 

emom x 10 

odd; 15/12 cal row 

even: 12 burpees over rower 

Done

rest 5 min  

amrap 10 

75m Sled push (230/180)

10 hang power cleans (155/103)

1 legless rope climb to as high as you have (note height)

2+ maybe 30' sled push.  Sled was very heavy.

rest 5 min 

amrap 5 

5 Power Snatch (155/103)

5 OHS

10 alt pistols 

2 rounds.  Snatch was all singles tough for me.  Ohs felt good.


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