4/12/11 - MAP Training + Strength/Skill/Technique

AM:
10 min. Handstand Walk Practice
+
25 Sets:
Row: 40 sec. @ 90%, Row: 40 sec. @ 50%
(Averaged 205m)
5 Sets:
Double Unders: AMRAP x 40 sec., Rest 40 sec.
(72,58,63,54,74)
+
50 HSPU for time
(7:30. Bleh. Needs work.)

Rested 8 hours

PM:
A. Power Clean x 1/Push Press x 2; rest 4 min x 5
(225,245,255,265,275)
http://www.youtube.com/watch?v=H2XOcsreyfc&feature=channel_video_title (Vid of the 275)


B. Squat Clean - 5 x 2 reps @ 90% effort; rest 5 sec b/t reps; rest 3 min

(285# for all. Missed second rep of the third and fifth set.)

C1. KBS heavy x 6; rest 10 sec
Used keystone. 5 x 35# plates. 175#. These were really tough, felt awesome though.
C2. Knee Tucks - 6 rebounding tucks; rest 2 min x 3
+
4 Muscleups EMOM
All complete! First time able to do this. Did sets of 2 each minute.
+
10 min ice bath later on.