4/19/11 - MAP Training + AN. Alac. Power

AM:

Run 5 min./Rest 5 min. @ 80-90%

5 min. AMRAP @ 80-90%: 5 CTB pullups, 10 Ring Dips, 15 Pistols; rest 5 min. (3 + 2 pistols)

Run 3 min./Rest 3 min. @ 80-90%

3 min. AMRAP @ 80-90%: 5 CTB pullups, 10 games pushups, 15 jump squats; rest 3 min. (3 + 5 pushups)

Run 1 min./Rest 1 min. @ 80-90%

rest 6+ hours

PM:

A. HSPU: AMRAP x 3; rest 1 min. (20, 10, 12)

B.  Ring Dips: AMRAP x 3; rest 90 sec. (20, 20, 15)

+
part 1:

3 tough power clean

5 box jumps - 24" AFAP

20 double unders AFAP
(All sets UB and fast around :28. PC's were 225, 235, 255)

rest 5 min x 3

+

3 tough DL

5 burpees AFAP

20 double unders AFAP

rest 5 min x 3
(All sets UB and fast around :27. DL's were 405,415,425)
+

C. 100 Games Pushups for time: every time you rest or fail, rest 30 sec.
(6:28, 25,10,10,10,10,10,13,12 Terrible at these!!)

I wanna go this FAST!!!
http://www.youtube.com/watch?v=x3e1oMdVstc&feature=share

Cast your burden on the Lord, and He shall sustain you;

He shall never permit the righteous to be moved.       Psalm 55:22 NKJV