Monday, April 25, 2011

4/26/11 - MAP Training + Skill/Strength/Technique

AM:
2 Sets:
Row: 1 min. @ 90% 312m, 292m
Row: 1 min. @ 50%
Row: 3 min. @ 85% 857m, 822m
Row: 3 min. @ 50%
Row: 5 min. @ 80% 1349m, 1373m
Row: 5 min. @ 50%

All sets under 30 s/m

+
5 Muscleups EMOM x 6 minutes
Wow, complete failure on this. Had ZERO pull left after the row. Got 5 muscleups the first minute, then did 2-3 the last 5 minutes.


Rest 6+ hours


PM:
A1. Hang Power Clean: 2,2,2; rest 0 sec. 245, 255, 270
A2. Weight Box Jump: 2,2,2; rest 0 sec. 20# Vest
A3. Weight Pullup: 2,2,2; rest 2 min. 70# Definitely could have gone heavier.
B1. Front Squat: 3,2,1; rest 0 sec. 275#,305#, 365# (Came out easy on this one. 365 is my all time 1rm. Felt easy today. Was pretty surprised.)
B2. Handstand Walk: 20yds x 3; rest 2 min. All UB. Felt controlled. 
+
4 Sets:
7 Heavy Thrusters
15 CTB Chinups
rest 4 min.
Increased weight each set. 165#, 185#, 195#, 205#. All pullups UB. Felt good. Tried the butterfly CTB, not quite for me yet. Murders my shoulders. 
Sets were :45, :44, :45, :41



For whatever is born of God overcomes the world. And this is the victory that has overcome the world - our faith.
1 John 5:4

1 comment:

  1. Derek, you're a pullup freak. 123 x 2 is stupid strong.

    ReplyDelete