2-7-13 and 2-8-13

2-7-13

5 min AMRAP
5 Ring Dips
5 OH Lunges/leg, 45/25lb plate
10 Box Jumps, 24/20”
4 rounds + 5 reps
+ 
3 min rest
+
5 min AMRAP
10 HR Push Ups
10 V-Ups
200m Run
3 rounds
3 min rest
5 min AMRAP
5 Ring Dips
5 OH Lunges/leg, 45/25lb plate
10 Box Jumps, 24/20”
4 rounds
+ 
3 min rest
5 min AMRAP
10 HR Push Ups
10 V-Ups
200m Run
3 rounds

2-8-13
2 sets of:
3 x Bridge Ups (10sec)
4-5 Sotts Press, 45/30lbs
8-10 Reverse Hyper w/ 40-50% of Back Squat 1RM
4-5 High Box Jumps, step down (about 85% of max height)
Complete - Reverse hyper at 275lbs
+
Build to 85% of 1RM Snatch fairly quickly
195lbs
Rest 2 min
For time: 20 Reps Squat Snatch @ 77% 1RM
5:25
5 sets of:
5 Heavy Thrusters Unbroken 155lbs
250m Row Sprint
1) 1:05 2)1:05 3)1:10 4)1:15 5)1:15
rest 4 min

Comments 2-7-13 - MAPs always feel like they are getting better.  Maintained a pretty good pace throughout, and tried to keep consistently moving. 

Comments 2-8-13 - Good day, felt good. Lactic is still terrible but much much better than it was a year ago about this time. I don’t feel like 225 is my 1RM on snatch, but then again my time wasn’t awesome on the 20 reps. Right knee is starting to give me fits after lunges, looks like I need to invest in some of those knee braces, I am gettin old.