7-21-12

Saturday - MAP Training

10 min @ 70-75%

Run 150m

7 KBS, 70lbs

7 Pull Ups

- 6 rounds + 75m

 

5 min recovery

 

10 min @ 70-75%

Row 150m

7 Power Clean, 115

7 Ring Dips

- 6 rounds

 

5 min recovery

 

10 min @ 70-75%

Run 150m

7 Dead Lift, 135

7 Toes to Bar

- 5 rounds + 150m 

 

5 min recovery

 

10 min @ 70-75%

Run 150m

7 Burpees

7  Pull Ups

- 5 rounds + 150m + 2 Burpees 

 

Comments - Great MAP session.  These are getting much easier.  I was also really pleased with my ring dips, these have gotten much better.  Still need to work on pacing for complex movements (in this case, power cleans).  My recovery between sets is getting better too.

Midline Stability 

Gymnastics 
- L Sit 4 x AMSAP 
- floor levers 4x16 
- flutter kicks 160

 

Food

PreWOD - Bannana and NO Xplode 

WOD

PostWOD - Almond milk and olive oil protein shake