150411

Saturday- A.M. MAP Cyclical P.M. Cl&J tech + Gym Density + Grinder
A.M.
5k as part of Team Sprint Triathlon 

Didn't record my split. We had a chip timer but only recorded total time. Someone said I was around 21-22 min. Nice, hilly course with some trails. More hilly than Fittest Games, so I know this was a good pace. 

P.M.
A. Clean Pull + Hang Squat Clean + 2 Front Squats + Split Jerk + Behind the Neck Split Jerk, build to a tough set

295. Goal was 315. Couldn't grip. Bar kept sliding out my right hand. 

B. Toes to Bar + Pull Up + CTB Pull Up + Bar Muscle Up, AMRAP Unbroken Complex x 5 sets, rest 2-3 minutes

4, 3, 3, 3, 3. Really helped with body control. Loved this. 
+
5 sets Grinding Effort
50’ Sled Push w/ Bodyweight on Sled
5 Strict HSPU’s @ 10” deficit

12:05. Did 215 sled. (Josh's bw).  Weighed 198.