Sunday, April 10, 2016
24 Hour Fitness
(9:30 AM)
Warm Up
Run 4 laps (13 laps to a mile), Good mornings with empty body pump bar, deep squat, arm circles
Clean and Jerk
5x45# (squat clean, jerk, 2 front squats)
5x65# (squat clean, jerk, 2 front squats)
3x85# (squat clean, jerk, 2 front squats)
2x95# (squat clean, jerk, front squat)
2x105# (squat clean, jerk, front squat)
2x115# (squat clean, jerk, front squat)
This felt really good. I was not as explosive as I would have liked, but I was pretty comfortable under the bar. The last split jerks were a little sketchy, so I decided to call it quits at 115#.
Maupin
In honor of Staff Sgt Maupin, 4 rounds of 800m run, 49 push-ups, 49 sit-ups, 49 squats. I did a half Maupin and it took me around 35 minutes. The push-ups were brutal. I quickly went from sets of 5 to 3 to 2 and the last 30 were typically singles. The sit-ups and squats I could do in sets of around 7 reps each time.
No mobility or cool down.
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