Wednesday - February 18, 2015

A1. Bench Press – @ 80% x Max Reps x 4 sets; rest :30

A2. Max Muscle Ups x 4 sets; rest 3 minutes

51kg/112lbs (80% of 64kg/141lbs)

Sets: 8/6, 7/5, 8/5, 7/5

B. Map Training @ 80% today – sustainable throughout

AMRAP 10 

5 Strict HSPU 

10 KB SqT Cleans (53/35)

15 Cal Row

ROUNDS: 4+5

rest 4 min

AMRAP 10 

5 Front SqT (185/123) 

10 T2B

20 Double Unders 

ROUNDS: 7+30 (shy 5 DUs of 8 rounds) - probably closer to 90% effort. Sustained pace throughout.

directly into 

7min of coasting pace on bike (cool down)

 

Assistance Work for Day: 

A. Weighted Back Ext – 3x15 - 15lb plate

B. Waiters Carry – 30' each arm x 5 sets each arm - 18lbs KB

C. Plate OH Extensions 4x12

D. Scap Work; small plates today

Above = done