OPT Dec 28

AM - Multi MAP (cyclical/gym)
5 sets @ 80-85% aerobic effort:
75 sec Running About 300m each time
45 sec recovery
75 sec Double Unders 122, 112, 116, 145(pr), 118
45 sec recovery
75 sec (10 Box Jumps - 14"/10 Walking Lunges ) 3 rd, 3 rd, 2 +10, 2+10
45 sec recovery
The AM map sessions continue to wear me out. During them I feel fine but after I feel pretty tired. I guess there is a lot of work being done in the time and it is exactly what I need! Happy to get 145 double unders in 75 seconds, that was pretty cool but tough to recover from. The 5th round suffered a bit. 
Noon - CP - Jerk tech + Press intense + UB Pull/UB Push volume
A. Split Jerk tech work @ 125lbs, 2 perfect reps x 5 sets, 2 min - work on getting under the bar and into your optimal jerk receiving position
B. Push Press, build to 1 RM
C1. Press @ 20X0, AMRAP @ 95lbs x 5 sets, 2 min
C2. L Pull-up @ 21X1, AMRAP x 5 sets, 2 min
A. Completed
B. 145# (pr)
C1. 4, 3, 4, 3, 3 (the tempo was tough!)
C2. 3, 3, 2, 2, 2
My "L" position is weak. Very tough for me to maintain that position for a pull up let alone an "L-Sit"
PM - LEnd 3 x 2-3 sets
Set # 1 - 3 min time limit:
Row 500m
AMRAP Push-up Burpees in remaining time
+
Rest 12 min
+
Set # 2 - 3 min time limit:
15 KBS - 32kg
Row 300m
AMRAP Push-up Burpees in remaining time
+
Rest 12 min
+
Set # 3 - 3 min time limit:
15 Wall Balls - 20#
15 Push-up Burpees
AMRAP meters Rowed in remaining time
Set 1:
Row was 1:56
26 Burpees (in about 1 minute)
Set 2:
23 Burpees (had about 1 minute to complete these)
Set 3:
431 m (rowed about a 2:05 pace, felt like I was working a lot harder than that)


The PM session went well. It was something a bit different than I have done in previous work outs. I liked the 3 minute caps, it was short enough to keep me going and I felt good, happy with my burpee scores, would have liked to see more like 500m for set 3 though. 



145# Push Press from Chelsea Ryan on Vimeo.