6am…great morning of skill work. Worked up a good sweat rolling through the Gaan Sao section of the dummy form with lots of extra striking.
30 mins mobility work
20 mins of martial skill training
10 mins of meditation.
A. 3, 3, 3, 3, 3 Hang Clean – heaviest possible, rest 2-3mins built up to a triple at 245 with plenty left in the tank.
Notes: These are 3 consecutive unbroken reps. If the barbell
returns to the floor before all 3 reps are completed the set is over. Straps may not be used
B. 3X4 clean grip Deadlift @ 100, 110, 120% of your clean–rest 2mins
Conditioning — got the 100 DU’s unbroken. That took ~1min. Then I completed four rounds. Stopped with 2mins left — I couldnt breathe because this stupid cramp in my side. That REALLY pissed me off because I wanted to do one more round but that damn cramp just would NOT go away!
In 10 minutes complete:
5 Push Jerks 185/120#
Notes: The 100 Double-Unders are a “buy-in”. when the 10
minute clock starts they must be completed before moving on to the AMRAP. The
TOTAL TIME of the entire piece is 10 minutes. If you do not complete the 100
Double-Unders in the 10 minutes your score is ZERO. Racks MAY NOT be used for
the Push Jerks.