Training (1p)
A. Clean and Jerk: 7-10 Singles
*225/255/275/300
*Felt Good and decided to do the Shankle Complex. I saw it on Outlaw and it looked fun. Wanted to see where I could get to.
B. Shankle Complex (CGDL/2 Shrugs/1 Hang Squat Clean/2 Jerks
*300#/315#/330#
*This felt amazing today, my hang squat clean a week ago, I couldn't get under 295 without a fight. Today, 330 was easy and had plenty more in the tank.
Shankle Complex Videos
D. 25 U/B 2 Pood KBS, rest 90s; x3
*Complete and easy
Rest 10m
D. MAP Session
3 min circuit @ 85%:
5 box jumps - 30" - jump up, step down
5 wall balls *5 Rounds
rest 3 min
row 3 min @ 1:45/500 m *1:44.7
rest 3 min
3 min circuit @ 85%:
5 burpees tight midline
15 double unders *4+4 Burpees
rest 3 min
row 3 min @ 1:45/500 m *1:44.8
rest 3 min
3 min circuit @ 85%:
7 GHDs
3 HSPU *4 Rounds
rest 3 min
row 3 min @ 1:45/500 m *1:44.4
rest 3 min
3 min circuit @ 85%:
10 lunges
5 KBS - 1.5 pd *5 Rounds
5 box jumps - 30" - jump up, step down
5 wall balls *5 Rounds
rest 3 min
row 3 min @ 1:45/500 m *1:44.7
rest 3 min
3 min circuit @ 85%:
5 burpees tight midline
15 double unders *4+4 Burpees
rest 3 min
row 3 min @ 1:45/500 m *1:44.8
rest 3 min
3 min circuit @ 85%:
7 GHDs
3 HSPU *4 Rounds
rest 3 min
row 3 min @ 1:45/500 m *1:44.4
rest 3 min
3 min circuit @ 85%:
10 lunges
5 KBS - 1.5 pd *5 Rounds
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