5/02/12: MAP Training

WOW, I have missed blogging a weeks worth of training…still going hard…simply busy!

2-May
AM Session

A. AD :30 tough, :30 spin x 3
B. Clubbell x 10r x 3
C. AD :30 tough, :30 spin x 3
D. 3 rounds: 25 leg raise, 12 T2B, 20 reverse hyper
E. 5 rounds: 20 WB, 10 Dip

Mid AM Session
10 min amrap @90% aerobic
4 HSPU
4 hang squat cleans 135#
Run 200m
Results: was solid got 7 rounds, tough breathing but did not grunt this

Rest 5 min
10 min amrap @90% aer
3 muscle ups
10 wall balls
30 double unders
Results: 6 rounds, MU and DU are wheelhouse so was smooth, not as tough an effort as (A.)
Rest 5 min
10 min amrap @90% aer
5 OHS 115#
5 burpee broad jumps
20 meter bear crawl
Run 200m
Results: Tough movements, took a bit to find my groove. 4 rounds plus 5 OHS.

10 min time domain and movements were a good opportunity to find a solid breathing pattern.
My 2nd 5 min on each WOD was slighter faster than first 5 min so i felt i paced nicely.