Standing Press, UB Pull-ups, HSPUs on Parallettes, and Tabata Box Jumps

Friday 12-31 OPT Day 94:
TRAINING:

Standing Press - 1 heavy rep; rest 20 sec
25 unbroken chin ups; rest 4 min
(6 sets)
+
50 HSPU on parallette for time
+
Tabata Box Jump on Tire (approximately 22")

Training Outcomes:
SP: 165-175-175-180-180(f)-175-175-180(off the clock...used my toes a bit.)
PUs: UB-UB*-UB-UB-UB-UB + 15 Chin-ups

HSPUs: 19:28

BJ: Completed...averaged between 12-15 per set.

Cash-out: Iced the hip, HS Walks, Hollow Rocks, and more Chin-up practice.

Notes: I suck at Shoulder Press...no getting around it. I want to dip and drive so bad. I have a weak, sticking point from my chest to about my forehead that I have to improve on if I am ever going to see gains in this lift. I am gonna start doing push-ups and HSPUs regularly...hopefully it will transfer.

I was pleased to see that I go all 6 rounds of PUs UB. I didn't think I would be able to. The second round of PUs I switched to Chin-ups to see how I liked them. I liked the pump, but my ROM is limited due to flexibility. New goal is to get better at these and improve flexibility.

HSPUs were just an attempt to complete them. I did sets of 2-3 trying to stay ahead of muscle failure. I didn't push it too hard because I was afraid I would fatigue out. Clint and I took turns. All of us were complaining early on about low back fatigue and cramps. As we got into it I didn't notice it as bad.

Nutrition Notes: Started taking some BCAAs and creatine today...I'll post my thoughts on whether or not I like it or not and whether or not it is worth the economic stress... I was looking more for the BCAAs than creatine in order to promote muscle growth, repair, and healing, but I found some ON mix that had BCAAs and Creatine for a reasonable price at Food4Less. Thought, "what the heck" and decided to give it a go.

Rope Climbs, Hang Power Cleans, & Double Unders

Training for 12-29, OPT Day 93:

For time:

5 rope ascents - 20'
10 unbroken hang squat clean - 185/120#
200 double unders
10 unbroken hang squat clean - 185/120#
5 rope ascents - 20'

(sub 7 rope chin up-knee up for 1 rope ascent - chin up-knee up is a strict chin up where head gets higher than hands on towel, and knees are brought up into chest as you raise up into towel chin up)

TT: DNT (did not time)

Notes: WODs with rope climbs really mess with my head. I didn't approach this WOD with the right mentality. I was more or less just wanting to finish it. I didn't even start my timer until I was done with the 2nd rope climb. I got through it all...and the climbs weren't as bad as I anticipated. I just have a hard time making myself push hard on them because of the fear of fatiguing out 20' above the ground and falling on my head.

HPC were broken 5-3-2 on both sets. The first round I should have done at least 7 without breaking. My grip was fine, I wasn't breathing hard...I just dropped it. Major character failure.

Double Unders were broken. a few sets of 20-25 in there, but a lot of 5-10's too.

IWT: Bench, Kettlebell Swing, Hang Power Cleans, and Push-ups

 Tuesday 12-28: OPT Day 92


IWT:
5 sets:
Bench Press - 3 heavy; rest 10 sec
KBS - 30 unbroken; rest 5 min
+
5 sets:
5 hang power clean heavy; rest 10 sec
30 push ups; rest 5 min
+
5 sets:
15 knees to elbows
rest 20 sec
30 double unders
rest 20 sec

Training Outcomes:
BP: 260-270-275-280-285(x2)
KBS: 70-70-70-80-85 (all UB)
+
HPC: 185-195-205-215-225
Push Ups: Not sure if I can count all sets as UB but I never came off my hands. I did pause at the top and pike up a few times on rounds 3-5. First 2 rounds were legitimately UB.
+
Body Circuit:
TT: 9:07

Notes: 
I was a little apprehensive going into this. My left bicep has been hurting a bit...can't pin down what is wrong. Doesn't hurt to do pull-ups, cleans, MUs, but KBS seem to fire it up. The first round was the most painful...or rather uncomfortable...it is a weird sensation. After that I would feel it a bit, but nothing too bad. I guess I just needed to warm up. I was really nervous about the HPC. I read about a guy tearing his Bicep doing these and that, admittedly, made me a little gun shy.

Grip played a major factor in this WOD. KBS affected the HPC. Only worked up to 225# on the HPCs. My grip was good on all sets through rep 3. After that my grip started to fail and it was a bit of a struggle. Didn't miss any though. Feel like I could have gone up another 10-15# if it were only sets of 3 instead of 5. 5 reps would have really been pushing it.

Starting out I thought we only had 3 rounds of each circuit and was planning on finishing around 280 (260-270-280) on the BP. This explains the 10# jumps followed by 5# jumps. That is when I realized I had more sets to do. I felt good through the 2nd rep of 285, but the monkey jumped on for the 3rd. I need to start doing my push-ups again.

The body circuit wasn't bad. I did the first 2-3 rounds of KTEs UB. I am getting to the point where I can do a kip on the KTEs and it helps for speed. But it does cause me to fatigue out faster. The 1st and 3rd round of DUs were UB. The second round I made it to 28 before missing. Last round was UB and 4th was broken 3-4 times. Lost my rythym and couldn't get it back.

Deadlift and Deadlift Double Under WOD Retest

Training for Monday 12-27:
Strength:
Deadlift: 3-3-3-2-1-1
365-395-425-450-465(1)-475(f)

Notes: Just wasn't feeling it today. Did 470x2 two weeks ago. Today it felt like my lower back fatigued out really fast.

Metcon retest from 8-9-10 (6:38):
3 Rounds for time of:
21 Deadlift, 185#
50 Double Unders

TT: 5:12 (PR by 1:26)

Notes: All 3 rounds of Dealifts UB; however, I did have to pause a couple of times at the top on the 3rd round. I never set the bar down though.

I had 3 misses on round 1, 4-5 on round 2, and I don't remember how many I had on round 3 of the Double Unders.

Posterior chain is toast. Heavy HPC and KBS are gonna be fun tomorrow.

12-9-6 rep rounds of 155# Squat Cleans and Muscle-Ups

Sunday 12-26

Ben and I are still on our own due to differing schedules so I pulled this one out from the past. I had been thinking about redoing this one anyway. Today seemed like a good day to do it.

Retest from 8-18:
12-9-6 rep rounds of:
155# Squat Cleans
Muscle-Ups

TT: 10:03

Notes: I PR'd by 3:05 min from 8-18 (13:08), but I had to break op the round of 9 and 6 Squat cleans. I was able to do sets of 2MUs through rep 6 or 8 on the 12 rep round. The rest I did singles all the way through. Only had one miss on the last MU of the 6 rep round.

I did take a walk between MUs to recover. I would walk around the jammer and back between each rep. I was really surprised that I PR'd by as much as I did. I felt like I was moving pretty slow. I didn't remember the Squat Cleans being so taxing...but I bet it was because I had more recovery between rounds last time with all the misses on the MUs.

Still nowhere close to doing this one UB, but a 3min PR is a 3min PR. I will take it.

400m Run Intervals

Thursday 12-23 OPT Day 91:
TRAINING:

Run 400 m @ 70% (1:34)
rest 1 min
Run 400 m @ 80% (1:30)
rest 2 min
Run 400 m @ 90% (1:28)
rest 3 min
Run 400 m @ 100% (1:26)
rest 1 min
Run 400 m @ 50% (2:41)
rest 1 min
Run 400 m @ 100% (1:34)
rest 1 min
Run 400 m @ 50% (2:31)
rest 1 min
Run 400 m @ 100% (1:29)
rest 1 min
Run 400 m @ 50% (2:23)


Notes: Ran all of these in my Vibrams. Felt really smooth and was able to maintain the forefoot running on all runs...however...3 hours later I am wondering if I will be able to walk tomorrow. My calves are pretty tight and fatigued.

I am terrible at gauging my percentage of effort on runs. The first 400m I coasted in at 1:34. I felt really good. Almost wish I would have pushed it as hard as possible to see how fast I could have ran. My best prior to today was 1:29ish. I ran the 4th 400m in 1:26 (PR by 3sec).

Timed Clean Grip DL, Squat Cleans, Squat Clusters, and Rows

Wednesday 12-22 OPT Day 90: 

TRAINING:
A. Clean Grip Dead Lift - build to a heavy triple in 8 min - NOT a 3RM effort
rest 1 min
B. Squat Clean - build to a heavy single in 8 min - NOT a 1RM effort
rest 1 min
C. Squat Clean Thruster x 3 touch and go on the minute for 8 minutes - choose heavier than lighter
rest 1 min
D. Row 2K @ 90%

Training Outcomes:
A. 135-225-275-315-350
B. 135-165-195-215-225-240
C. 135-135-150-150-150-150-150-150
D. Subbed 1mile jog @ Z1...was definitely not @ 90%...

Notes: I was hurting all the way through this one. I got to 350 on the DL and my back was super tight. I might have had time to get another set in...I even put on 370, but decided to stop. I haven't felt this fatigued in the posterior chain in...well...ever...

"OPT 3"

Tuesday 12-21 OPT Day 89:

TRAINING:
"OPT 3"
completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps

FS 3RM: 285# (10# PR)
2RM Snatch: 205# (25# PR)
Max COVP PUs: 33 (3 less than last time)

Post score as front squat high in kg + snatch high in kg + chin up reps
(i.e. 130+90+54 = 274)

Score: 130 + 93 + 33 = 256

rest exactly 15 min after last set of chin ups (actually about 5-7min)

For time:
25 burpees
Row 300 m
25 burpees
Row 300 m

As Rx'd: 3:36

IWT: Hang Power Snatch + Burpee Broad Jumps/Double Unders, Kettlebell Swings + Gassers/Burpees

Monday 12-20 OPT Day 88:
TRAINING:
3 sets:
12 hang power snatch - 115#
2 x [30 sec burpee broad jumps/30 sec double unders]
rest 2 min
(rest 5 min including last 2 min of last set)
+
3 sets:
15 KBS heavy! (85#)
2 min Airdyne @ 90% Subbed 2 x [30 sec Gassers/30 sec burpees]
rest 2 min
(rest 5 min including last 2 min of last set)
+
5 sets:
30 total alternating Russian step ups unweighted - 24" box
rest 20 sec
30 m bear crawl - 25#/15# DB's per hand on carry
rest 20 sec

Training Outcomes: Everything as Rx'd. Used 85# on KBS. Subbed 30 sec of Gassers and 30 sec of Burpees x 2 for the Airdyne sprints.

Notes: I have a hot searing pain that flares up spontaneously and unpredictably in my left, interior bicep towards the distal insertion point.

Oh..and my lower back is almost numb from the MP WOD yesterday and today's WOD...completely wrecked...the "OPT 3" scheduled for tomorrow is going to be AWESOME!!! Can't wait...

Split Jerk, CTB Pull-ups, and Heavy DL, GHD Sit-up Metcon

Training for Sunday 12-19 OPT Day 87:
5 sets:
Split Jerk - 3 reps @ 80% effort; rest 20 sec
20 CTB chin ups; rest 4 min
+
MP Metcon:
3RFT of:
10 DL 315#
30 GHD Sit-ups

Training Outcomes:
SJ: 225-225-230-230-230-235*
CTB PUs: UB, UB, 12-6-2, 13-4-3, 13-3-2-1-1*

MP Metcon As Rx'd: 4:56

Notes: It felt good to do some SJ work today. Felt like I was able to get into a groove by the end. I did an extra set @ 235# for grins. My grip was toast on the PUs. I was having to kip from a dead hang. I could not keep my momentum going.
Low back and hips are toast from the MP WOD. Liked it, but not planning on doing it again for a while...Mikko Salo did this in 3:54 with 315#...he must have seriously stroked everything in the WOD...freakin Stud!

IWT: Push Jerk and DUs + Thrusters and SDLHPs + Body Squats and KTEs

Training for Friday 12-17 OPT Day 86:

3 sets:
12 push jerk - 135#/95#
AirDyne 90 sec @ 90% (Subbed DUs)
rest 2 min
+
3 sets:
10 thrusters - 115#/80#
Row 90 sec @ 90% (Subbed SDLHPs with a 45# BB)
rest 2 min
+
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec

Training Outcomes:
Double Unders/Round: 85-92 (60UB...new PR)-62 (239)
SDLHPs/Round: 59-58-60 (177)
Body Circuit: Did the first two rounds of KTEs UB and made it to rep 12 on the third round. Grip didn't go, but core fatigued out on me. All BS were UB...slow...but UB.

Notes:
In hindsight, I think going for the PR on the DUs in the second round of the first IWT roasted me for the third round of DUs...but at the same time, I wish I would have kept going on the DUs. I stopped because I was looking ahead trying not to fatigue out too bad, not because I missed. I may have been able to squeeze out another 8-10...who knows...the SDLHPs just plain sucked...forearms are going to be sore...

Clean Grip Deadlift @ 55%, Power Cleans, KBS, and GH Raises

Thursday for 12-16 OPT Day 85:

TRAINING:
A. Dead Lift - 55% 1RM; 10 sets of 2 @ 11X0; rest 45 sec
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are challenging
C. KBS - 15 heavy overhead unbroken x 3; rest 60 sec
D. GH Raises @ 1010; 12 x 3; rest 45 sec

Training Outcome:
A. Reps and Recovery as Rx'd. DL Loads: 270x6; 275x5
B. 185-205-225-245-265-285(fx3)
C. 70-90-100; Reps as Rx'd, recovery was about 90sec.
D. as Rx'd
Notes: DL was easy. Had to fight back the urge to go up in weight. Just focused on staying tight and cueing my abs. I really tried to work on a high and aggressive pull and speed through the elbows when receiving the bar on the PCs. Went for a 5# PR but missed. KBS weren't bad at all and GHRs weren't either.

OPT Day 84

Wednesday 12-15:

TRAINING:
12 sets:
3 Overhead Squat - 75% 1RM; rest 10 sec
1 weighted chin up; rest 0 sec
10 CTB chin ups; rest 3 min
(progress chin up weight per set if you can)
+
build 240 sec of front leaning rest
(feet elevated 6 inches off ground, hands on rings 4 inches off ground, body in plank position)

WOD as Rx'd: I used 205# for the OHS which is between 75% of 270-275#. 275# is my best on record back in June. I havent gone that heavy or touched that since. I think the heaviest I have gone is around 250ish last week or so after running the 400's. I did dump the weight once on the 3rd rep of the 11th set. I lost my balance going up and it came forward on me. I cleaned it up and put it over head and redid the set of 3 relatively easy. Just had to stay mentally and physically tight.

Weighted Pull-ups: 25-30-35-40-45-50-55-60-65-70-75-80 (last couple I had to kip to get it.)
CTB Pull-ups: All UB. The last set I had to hang between reps 7-10. I was struggling.

Cut the recovery time down a bit due to time. I would stop my watch at 2:30 and then get under the weight and jerk it up. I probably started around 2:40ish thgough. I feel like I could have cut it more in hind-sight, but the Pull-ups would have been tougher for me. Transitions between weighted PUs and CTB PUs was a little awkward and definitely took longer than 0 seconds...maybe 5 or so.

OPT Day 83

Training for Tuesday 12-14:

A. 3 muscle ups on the minute for 10 minutes
rest 1 min
B. tabata box jumps - 20/14"- low score
rest 1 min
D. Metcon:
As many rounds in 12 minutes:
2 elevated HSPU (used parallettes)
4 R TGU - 16kg (40#DB)
4 L TGU - 16kg (40#DB)

A. as Rx'd, no misses. May try to do this again sometime, but do 4 on the minute instead.
B. 15-14-13-11-12-11-11-11
C. 5 rounds + 2HSPUs + 4 R TGU + 2 L TGU
*Used a 40# DB instead of a 35# due to lack of resources. Stacked up two 45# bumpers between the parallettes and used them as a reference to lower to for the HSPUs. Did the first 2 rounds of HSPUs UB, but the last 3.5 were singles.

OPT Day 82

Training for Monday 12-13:

"gaucoin"
6 sets for largest rest time:
Power Clean x 2
Push Jerk x 2
Squat Clean x 2
Row 350 m

(weight used is 155# for males, 100# for females; your watch is set on a 2 min 30 sec countdown timer for each round; the rest left over after each round is your total score; i.e. start the timer as soon as you start your 1st power clean, what's left after the row is your rest and your score for round 1...repeat; if you fail to make the 2:30 cut off in one round, finish the round, but minus those sec to your total rest time at end)

Rest times per round: 1:27*-1:31-1:30-1:27*-1:24-1:32
*Did an extra PC. I had a brain fart and instead of transitioning straight into the PJ after the PC I dropped the weight and had to PC it back to Jerk it overhead.

Total rest time: 8:51

OPT Day 81

In lieu of doing the Max C&J in 10 min we opted to pull out an old WOD from a month or two back.

Halting Snatch Grip DL @ 1123: 135-185-225-255-275*-295-315-325

Halting Clean Grip DL @ 1123: 350-375-400x1 strapped up for 2-3. 3rd rep was ugly. Count as a miss.

CJ on the minute: 70% x 3, 75% x 3, 80% x 3
195-210-225 as Rx'd

CJ off the clock: 235-245-255-265 failed on Jerk. Didn't even attempt it.

Clean pulls 3x3
270-285-305-225 S-Pull

FS: 3x2 @ 85-87%
255-265-275

OPT Day 80

Training for Thursday 12-9:

3 Rounds for time of:
7 Squat Snatch - 115/75#
9 Burpee bar jumps (jump over your bar)
30 UNBROKEN Double Unders

TT: 5:43

DUs: 23-7, 16-4-8-2, 30UB

Bench: x 5 (Worked on narrowwer grip and keeping elbows in rather than out.)
135-185-205-225-245

Omni Grip (no rest): 135# AMRAP (21 Close Grip, 3 wide grip)

Push-ups: 20 narrow (thumbs in armpit), 20 wide

OPT Day 79

Training for Wednesday 12-8:

Sharpening:
A. Hang Squat Snatch - 95# x 5-10 @ high speed; rest 1 min x 3
B. Power Clean - 3 sets of a tough single; fast and explosive; rest 1 min
C. Chin Ups - 10 unbroken - focus on breathing and speed; 3 sets; rest 1 min
D. Run 10 min; 1st minute and last minute @ threshold pace, middle 8 slow and easy.

Outcome:
A. as Rx'd @ 95#'s x 10 reps
B. 135-185-225-240-260-275-290f-290(HPC)
C. as Rx'd
D. as Rx'd

OPT Day 78

Training for Tuesday 12-7
Fran: (supposed to be a traveling Fran, but we omitted the traveling part)
21-15-9 reps of
Pull-ups COVP
95# Thrusters

as Rx'd: 3:34

Had to break the set of 15 3x's and the set of 9 PUs about 4x's...maybe 5. I was at complete muscle failure on the PUs. This is time is about 45sec off of my best Fran time ever, but I did not do COVP PUs then.

All Thrusters were UB and pretty easy in retrospect.

Not to self...next time use the PU bar with the narrower grip. Not sure how much of a difference it would make, but I used the wider grip wrack and was at complete muscle failure by rep 8 on the PUs. I narrowed my grip and it felt a lot better on the last round of 9...although it was still severly broken due to muscle fatigue.

OPT Day 77

Training for Monday 12-6:

Peaking:
A. Power Snatch - 2-3 x 3; rest 5 min
B. Squat Snatch - 50% max snatch touch and go x 5; rest 45 sec x 3
C. Run 200 m @ 95%; walk rest 90 sec x 2

A. 95-125-145-165-180-190-200x1
B. 105# as Rx'd
C. As Rx'd. Ran in Vibrams and was a little sketchy starting out. Felt like I was really feeling my way through the run. No excuses though...I am just slow. Both runs were around 33-35 seconds each.

Cash Out: Practiced some HS walking to grease the groove a bit. Starting to get to the point where it feels pretty natural.

OPT Day 76

Training for Saturday 12-4

Part 1: Aerobic power:
Run 400 m @ 95%
Rest 2 min x 3
(10 min HSPU parallette practice) Skipped this for time reasons
Run 400 m @ 95%
rest 2 min x 3

Part 1: Short on time so we only did 4 rounds. Rested 3min between 3rd and 4th 400m. Recovery for other rounds was 2min as Rx'd

1:35-1:30-1:33-134

rest as needed

Part 2:
lactate training:
OHS - build to a tough 1 quickly - NOT a 1RM
(perform a few fast ring dips b/t sets)

rest 3 min

Metcon:
30,20,10 rep rounds for time:
OHS - 50% BWT (100#)
Ring Dips

Part 2:
OHS: 95-135-155-180-195-210-225-240-250(failed to jerk it up to lock out so I stopped. All others were done from a rack jerk to start)

Metcon as Rx'd: 4:19

All OHS were all unbroken with a few pauses here and there, but Ring Dips were a different story...
1. 10-10-5-5
2. 5-4-3-3-3-2
3. 3-2-1-1-1-1-1

OPT Day 75

Friday 12-3:

Sharpening Strength:

A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row Sprints: 15 sec @ maximal effort; rest 45 sec row easy x 6

A. 275-290-305(f)-295(f-close)-290-295(f-again...close)
B. 45-55-60-70-75-85(x2)
C. Subbed 15 sec of burpees AFAP and 45 sec recovery run around the weight room.
My bench is so weak...and benching with Ben and Clint make it seem even worse...the most I lifted today was when I helped Ben unrack the 415# he pressed...

OPT Day 74

Training for Thursday 12-2


Peaking Strength:
1. Start @ 70/45 kg on the barbell and on the minute for as many minutes perform 1 squat clean; add 5kg to barbell per minute.

1. 155-165-175-185-195-205-215-225-235-245-255-265-275-285(f)

rest 5 min (didn't rest more than 1-2min...just kept going)

2. Using the weight you finished with Dead Lift it on the minute for 2 reps every minute; add 10kg to barbell per minute.

2. 285 (did 1 HPC after 2nd rep)-305-325-345-365-385-405-425-445-460*-470*

*I wanted to go into uncharted territory today so I rested about 1:30-45 between sets and only put on 15# then 10#. All sets up through 445 were as Rx'd though.

All Reps were Clean Grip.
3. for time: 50 HSPU on parallettes
1-5-5-5-5-5-4-4-4-3-3-3-1-1-1

Didn't see the "For Time" part of this. It probably took me 10-15min to complete.

OPT Day 73

Training for Tuesday 11-28

6 sets @ 97-100%:
10 Power Clean - 155# (got progressively tougher...as expected. All unbroken though)
10 box jumps - 32" (not as bad as I thought, but rounds 5 and 6 would have been interesting)
10 KB squat clean - 2pd (These were awful...no other way to describe them)
10 burpees - jump to 12 inches (forgot to jump to a 12" target)
rest 4 min active rest

DNF: 4 rounds as Rx'd...ran out of time...and steam! This was rough!!

Each round was completed between 3 and 4:30min. Didn't get the split for the first round, but I was at the 3:30 mark after round two and the 4min mark at the end of round 3. I progressively lost 30 sec per round.

Wish I had time to finish the last two rounds during plan, but I don't...

OPT Day 72

Speed and Power peak:

A. Split Jerk - 1,1,1,1,1; rest 4 min
+
Metcon:
3 rounds for time all out:
35 double unders
25 push ups
15 CTB chin ups

A. 185x2-205x2
225-245-255-265(f)-245-260-270-280(f)-280 (5# off of best, but with cruddy form. Weight went up, but split was almost non existent. It was a mixture between a split jerk and a push jerk/press-ish movement.

Overall the movement felt foreign to me. I had a hard time making my self drive under the bar. I definitely need to work on these more.

Metcon as Rx'd: 7:02
First round of everything was unbroken, second round wasn't too awful. I broke the DU in sets of about 8-12ish, pull-ups 5-5-5 and the push-ups 15-10, but the last round was rough. The push-ups and pull-ups got me in the end. I had to break them up in sets of 3-5 to finish. I was on the bar doing pull-ups before Ben started his push-ups and he still beat me. He is a push-up/pull-up machine.

Day 71-Post Thanksgiving WOD- IWT Revisited

Training for Saturday 11-27:
Aerobic Power/IWT:

3 Rounds of:
12 unbroken power snatch - 115#
90 sec AirDyne @ 90% (subbed Runs around the farm @ 90%)
rest 2 min

rest 5 total minutes (including 2min of last set)

3 Rounds of:
12 unbroken push press - 125#
90 sec burpees @ 90% (27-24-24)
rest 2 min

rest 5 total minutes (including 2min of last set)

Body Circuit
5 sets of:
8 knees to elbows (rest 10 sec)
10 push ups (rest 10 sec)
12 body Squats (rest 10 sec)

Cash Out:
Wetghted Pull-ups (Straight Sets): My dad had a weight set up with 50# so I did some sets of 3 varying grip.
2x3 sets under handed,
2x3 sets over handed,
2x3 sets mixed grip (over under)
1x12 dead hang pull-ups
I was planning on doing task 1 with the wallball and double unders, but I left my wall ball in Bolivar. That being the case, I decided to pull one out from a few weeks back. I remember reading that IWT is one of the best ways to boost metabolic burn and build muscle...and after the last couple of days, Lord knows I need to burn some calories.

This is a good WOD. I am glad I did it and glad to see more IWT coming up in the next couple of weeks. I liked subbing the runs instead of Double Unders for the Air Dyne this time. It removed the technical aspect and I was able to keep the intensity up and feel like I hit the stimulus better. Although the runs did get slower and slower...

OPT Day 70, Clean grip DL 5x3

Training for Thursday 11-25:
Testing: (just did Wall balls and Double Unders yesterday so I am going to pick task 1 up on Saturday)

task 2:
for time within 2 min:
10 BWT OHS unbroken
20 unbroken CTB chin ups
30 GHD sit ups

(if task 2 was completed, move on to task 3 in EXACTLY 2 hours; if task 2 was not completed, your day is done, rest up for next week)

Task 2: as Rx'd in 1:51

20 min recovery...no time for the full 2 hrs...
task 3:
for time within 6 min for males/7 min for females:
Run 1 mile
15 push up burpees - jump to 12"

(if task 3 was completed, move on to task 4 in EXACTLY 2 hours; if task 3 was not completed, your day is done; rest up for next week)

Task 3: Failed, TT: 9:27. Finished the mile at 7:33. Legs felt heavy today. Hit the 3/4 mile mark at 5:55. Walked from the road to the green carpet after finishing the mile. Used the opened garage door as a 12" reference on the Burpees jumps.

8-10 min recovery...again...no time for the Rx'd 2 hours...besides I failed on the previous task and technically should be done...but you can't dangle some DL in front of my face and not expect me to do it...I mean seriously...

task 4: Dead Lift 1RM within 20 minutes from empty bar - highest load wins



Subbed Clean Grip DL x 3 in 20min from an empty bar.
135-225-275-315-345-375-400-425-445*-455(5#PR)
*20min alarm went off. Last set was off the clock.

All reps were clean grip.

Extra Turkey Day Metcon to boost the ol' metabolism prior to the annual Thanksgiving gorge...
21-15-9
225#DL

as Rx'd: 2:45...planned on doing the CTB Deadlift Fran, but after the set of 21 DL and 5 CTB Pull-ups I bailed and just did the DL portion. My grip and motivation is pretty much spent. Wish I hadn't ran out of steam, but still a good day.

Time to eat...

OPT Day 69

Training for Wednesday 11-24

Buy in: Hip and Shoulder Mobility and 2 rounds of Cindy

WOD:
Part 2:
50,40,30,20,10 rep rounds for time;
Unbroken Wall Balls - 20/14# to 10ft
Unbroken Double Unders

TT: 11:30*

*I probably rested too much between DUs and WB. The idea of having to do them all UB definitely weighed in on how I attacked this WOD. All Wall Ball reps UB. First set of 50 DUs broke about 5-6 times. I had a hard time getting into the grove. 40-30-20-10 rounds of DUs were all UB

Cash Out: Weighted Ring Dips @ 30X1 and L-holds on Rings

Ring Dips @ 30X1 3 x 5 reps: 30-40-50(4)

L-Holds: 25-25-put up rings and forgot to do 3rd set...maybe Thursday...

Wanted to get some OHS or Snatch practice in but I had to get back home...maybe next time...

OPT Day 68

Training for Tuesday 11-23

peaking strength:
A1. push press @ 13X1 - 3,2,1,1,1,1; rest 3 min
A2. chin ups @ 20X0 - 2-3 x 6; rest 3 min
B. Row sprints - 15 sec @ maximal effort; rest 45 sec row easy x 5

Outcomes:
A1. 200-215-230-245-250(f on lock-out)-245-250
A2. 25-35-50-55-65-75
B. 15 sec of AMRAP Burpees and 45 sec recovery jog x 5 sets

Bench x3

235-255-270-280

225# AMRAP: 13 reps

Bench has been pretty abysmal as of late...shoulders felt achy. Should have warmed-up better.

OPT Day 67

Monday 11-22

anaerobic alactic power:

Hang Power Clean - 3 heavy
rest 0 sec
Row 100 m @ 100% effort (Subbed 10 Burpees AFAP)
rest 3 min
10 sets total; rest 10 min b/t sets 5 and 6

HPC: 185-200-210-215-220-225-230*-230-235-245*

*Lost Grip after 2nd rep. Did third easily though after a quick re-grip.

Cash Out:
L-Sits on Parallettes and HPC Singles

L-Sits 3x20 sec each
HPC Singles: 255-265-275-285-300(f)-300 (decided to stop there...might have had another 5-10 but wanted to stop while I was ahead.)

Speed Strength: Back Squat, Power Snatch, Front Squat GHD Sit-ups, Back Extensions, and CTB Chin-ups

Sunday 11-21 OPT Day

speed strength:
A1. back squat with chains @ 30X2; 3 x 5; rest 90 sec
A2. power snatch @ 13X0; 3 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
C2. GHD extensions @ 1010; 15 unbroken; rest 10 sec
C3. CTB chin ups - 15 unbroken; rest 90 sec x 3

Training Outcomes:
A1. 250-270-290
A2. 150-170-190(x2)-180(x3) Should have just stuck with 185 instead of jumping to 190.
B. 255-255-265
C1. as Rx'd
C2. as Rx'd
C3. as Rx'd

OPT Day 65

Friday 11-19

anaerobic lactic power:
6 sets @ 100%:
30 sec amrap clean and jerk - 135#
30 sec amrap box jumps - 24"
30 sec amrap KBS - 2pd (75#DB)
30 sec amrap burpees - little jump

rest 6 min b/t sets actively walking or biking (no biking)

(goal is increasingly more power output and lactate produced per round)

Round Totals:
C&J: 6-7-8-6-7-8 (42) This ended up being more of a squat clean to a thruster than a true C&J.
BJ: 12-11-10-11-10-8 (62)
KBS: 15-16-15-15-15-13 (89)
Burpees: 15-12-9-8-8-8 (60)

This was a great WOD! I am still so stinkin slow at box jumps and burpees...well they just suck no matter how you slice it.

OPT Day 64

Training for Thursday 11-18

speed strength:
A1. back squat with chains @ 30X2; 3-4 x 5; rest 90 sec
A2. power snatch @ 13X0; 3-4 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C. knees to elbows moderate speed; 15 unbroken, rest 1 min x 5
D. windshield wiper practice - 3 min


A1: 235-245-255-265-275 (No Chains...still tried to stick to the speed stimulus though. All reps (x4) with Rx'd tempo and tried to explode through the movement)
A2: 135-150-165-175-185 (all rounds x 4 reps) 185 was my 1RM for Squat Snatch when I started...me thinks I am getting stronger at this lift...
B. 250-250-250
C. all UB as Rx'd
D. Attempted it...did about 5-6 that would have cleaned a very small, narrow window...then did some omni TTB to wrap it up.

OPT Day 63

Training for Tuesday 11-16

As many rounds in 15 minutes:
10 KB pistols - 35#DB held in front rack
10 R arm KB snatch - 24kg (55# DB)

10 L arm KB snatch - 24kg (55# DB)
30 double unders

(score as total reps - 60 reps/round)

as Rx'd: 5 rounds + 2 KB Pistols (302 reps)

OPT Day 62

Training for Monday 11-15

Aerobic Recovery:
Run 10 min @ Z1
then...
4 sets of 2 min @ Z4, 2 min @ Z1
then...
Run 10 min @ Z1

as Rx'd...tried to work on POSE/fore foot running form during the Z4 intervals. As a result...I can already feel it in my calves.

rest 10 min

Muscle Up skill work - 15 min (will have to do this during plan if time permits)

OPT Day 61

Training for Saturday 11-13
part 1:

A. AMRAP Chin Ups; rest 1 min x 2 (COVP, touched collar bone)

rest 10 sec

B. Front Squat - 2RM in 10 min from an empty bar

rest 10 sec

C. Row 1 min for max cals (Subbed Burpees)

(score as total reps for 2 sets + 2RM load in # + cals)

A. 37-19 (jumped back up and did 1 more to make 20 after I fell off the bar. All PUs COVP)
B. 300 (I finished the 300#x2 at the 8:30-45 mark and thought I could hurry and get the 315, but I was wrong. I unracked it at the 9:58 mark and failed in the bottom of the first rep.)
C. AMRAP of Burpees in 1min: 23 (did 2 after time to make 25) Should have pushed these harder.

Active rest for 15min 

part 3
A. Press 1RM in 4 min - from an empty bar


rest 10 sec

B. Tabata Push Up - low reps

rest 10 sec

C. AMRAP KBS - 24kg (55#KB) in 4 min

A. 115x2-135-160-180# (was hoping to get at least 185. I did the 180 with about 45sec left. It was rough but I thought I would try 185 and it was a no go. I unracked it at 3:56ish and could tell it wasn't gonna happen...4min goes quick!)
B. 15-15-15-15-15-15-13-11 (low rep: 11, total reps: 114) Went ahead and did 6 more to make 120 total
C. 88 (did 14 more after time expired)

I could tell I just did heavy DLs yesterday. I felt my grip waning on the Pull-ups and the KB Swings. Forearms are pumped for sure...

Deadlift and Deadlift Push-up Metcon

Training for Friday 11-12:

Strength Training:
A. Deadlift 5x3
WU: 135-225-275-315-340-365-

Work Sets: 390-410-430-440-450 (15# PR from last Friday)
*All DL reps done with a Clean Grip (Hook grip after 315#)
B. DL Metcon
21-15-9 reps of
225# DL
Released Push-ups

As Rx'd in 2:12

OPT Day 60

Training for Thursday 11-11

Base Strength:
A. Barbell Complex - Power Clean x 1, Push Press x 2, Front Squat x 1, Thruster x 1; rest 90 sec x 5 (last set only tough one)
B1. Paused Ring Dips @ 21X5; amrap x 3; rest 1 min
B2. Bent Over DB Rowing @ 1010; 12-15 x 3; rest 1 min

A. 165-180-195-205-225-240(PC and FS only) This was frustrating because my PC and FS are a lot stronger than my thruster. I would like to say I could have done more than 225, but the thruster about didn't happen. I might have had another 5-10#, but it would have been a struggle. The 225# thruster at the end of the complex was tough...as Rx'd.

B1. 6-5-5

B2. 15 reps @ 40#-15 reps @ 45#-15 reps @ 50#

OPT Day 59

Training for Tuesday 11-9

CP-Strength Endurance
alternating on the minute for 20 mins:
10 unbroken CTB chin ups
8 unbroken OHS - you choose

(choose OHS squat load such that 8 per set for 10 sets will be significantly tougher on last 5 sets - challenge the brain)

I probably should have gone heavier on the OHS. To be honest, I was worried that I would not be able to get the CTB PUs unbroken and that played into how I chose my weights on the OHS. None of the squats were really that tough...although I did have some stabilization issues on a couple of reps on round 8 or 9. If I had to do it all over again, I would probably start at 155 and hope to end around 185ish. The CTB PUs weren't near as bad or as tough as I thought they would be. Felt like I could have continued for another 5--10 minutes or so easily.

All CTB PUs unbroken and all OHS were done unbroken as well.

OHS weights/round: 135-135-135-135-135-145-150-150-155-165

OPT Day 58

Training for Monday 11-8

Anaerobic Alactic Endurance
8 reps - hang power clean high speed high load - you choose
15 unbroken box jumps - 24"
rest 2 min x 5

Active rest 5 min

8 reps - hang power snatch high speed high load - you choose
Row Sprint 15 sec @ maximal effort (Subbed  DUs)
rest 2 min x 5

(goal is high speed and efficiency - think speed, not strength)

Outcome:
HPC: 155-175-185-195-205
24" BJ as Rx'd

HPS: 95-105-115-125-135
DUs: 18-19-24-27-23

OPT Day 57

Training for Saturday 11-6
Recovery:

A1. Ring Dips weighted @ 20X0; 2-3 x 3; rest 1 min
A2. Single leg DB Dead Lift @ 2020; 8-12/leg x 3; rest 1 min
B. 100 TGU - slow and steady for tech, not time - 16kg/12kg
C. Row 20 min @ Z1 (Sub Run)

A1. 50-70(2)-70(2)-70(2)
A2. 35/h-45/h-55/h (12 reps all three rounds)
B. As Rx'd...took around 30-33min. Knocked them out in bunches of 5 on each side.
C. Jogged for about 12 min. I forgot my running shoes and all I had were my 5-fingers so I ran in those around the farm. I didn't want to destroy my feet so I cut it back to 12min. 12min is the longest and farthest I have ever ran in the 5-fingers. I made sure to stay in the grass the whole time though.

Although this WOD wasn't very intense...the TGUs seemed to take forever. I took the whole "slow and steady for tech, not for time" very literally...

OPT Day 56

Training for Thursday 11-4 Base Strength:
A1. Clean Grip DeadLift @ 21X1; 2.. x 5; rest 15 sec
A2. Ring Dips + weight vest - heavier than last @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets

Outcomes:
A1. 305-325-345-365-385-405-425-435 (All sets of 3 and done with Clean Grip; no wraps)
A2. (35#KB + Wt. Belt) 5-5-5-4+Neg-4+Neg
B1. 35#-35#-40#-40#
B2. 3-4-2-2.5 (Struggled today for some reason)
C. (on rings) 30-30-20-12-16

Rest was approximate between DL and Dips. However long it took me to walk over and put on the weight is how long I rested between movements. I forgot my wrist wraps in my classroom and did not want to walk all the way back down to get them. I am pretty pleased with the outcome. I did 45# more than last time with no wraps and I did one more rep of 435# with no wraps than I did last time with wraps.

I tried to stay as close to the 45sec recovery as possible on the Pistols and Ring HSPUs...especially between movements. I may have rested about twice that between rounds.

I stuck exactly to the 30 sec recovery between L-sits.

OPT Day 55

Training for Wednesday 11-3



Testing: (Part I-am)
50,40,30,20,10 rep rounds for time;
AirDyne Cals (sub Burpees)
Knees to Elbows

TT: 22:12

OPT Day 54

Tuesday 11-2

CP-Strength Endurance (am)

As many rounds in 15 minutes:
5 weighted chin ups - 45#
7 OHS - 135#/95#

as Rx'd: 10 + 5 + 6

I might have gotten 11 + 5 + 6, but I am not 100% sure, so I will just call it 10 + to be on the conservative side.

This was a good WOD...the PUs were the limiting factor for me. I was doing singles by the 3rd round or so. I would do one, shake it out, then rinse and repeat.

The OHS was pretty easy. I did lose it once because I was messing with my feet and trying a different position. I liked this because the high volume of reps provided a lot of opportunity to work on form and technique while still getting a decent workout. I feel like my OHS form is improving and the MWODs I have been doing here and there are really helping me get into a better bottom position.

OPT Day 53

Training for Monday 11-1
Anaerobic Alactic Power:

2 Power Clean - 85% 1RM
Sprint 40 m @ 95% effort
rest 2min x 5

As Rx'd: Used 245# on all 5 sets
Rest 8 min

Barbell Complex
Power Clean x 1
Front Squat x 1
Hang Power Clean x 1
(every 90 sec on the timer for 5 sets - 90% effort)

225-235*-250*-255*-265*

*I did 225 without dropping the bar, but from 235 and up I did the PC, FS, had to drop the bar, regrip, stand up, then HPC.

Rest 5-7 min

10 burpees AFAP
Static Ring hold to fatigue
rest 2 min x 3

as Rx'd (48-40-32sec on Ring Holds)

OPT Day 52-Testing

Training for Saturday 10-30

Testing:
A. AMRAP Sets of 5 reps of BWT (200#) OHS in 12 minutes
rest 20 min (actually about 10min)
B. AMRAP Sets of 1 rep of 1/2 BWT (scaled to 85#) Weighted Chin Up in 6 minutes
rest 10 min (actually about 5-7min)
C. AMRAP shoulder to overhead - 155# in 3 minutes

(bar must be reloaded for OHS onto back or rack b/t efforts on OHS & hands must leave bar after 1 rep for chin ups)

A. 5 complete rounds of 5 BW OHS completed in 12 minutes (5-3-5-5-5-5). On the second set I lost the weight coming forward and had to dump it. The rest of the sets from then on felt pretty easy.

B. 13 total reps with 85# in 6min.

Due to logistics, time constraints, and the make-shift jump rope harness breaking on me, I had to abort on this one and go to straight to C while my WO partner finished up the Chin-ups with the chained belt. I did come back after the shoulder to over head (155#) and picked this up.

C. 37 reps. I should have pushed harder to get 40. In hindsight, I feel like I rested more than I needed to. Most reps were push press, but by the end I definitely had a little power jerk creeping in. I was driving, dipping, and catching...

OPT Day 51

Training for Friday 10-29

Base Strength:
A1. Clean Grip DeadLift @ 21X1; 2-3 x 5; rest 15 sec
A2. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 16 total alternating per rep x 4; rest 1 min
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 1 min
C. L Sit - amsap x 5 sets; rest 45 sec b/t sets

A1: 275-290-305-320-340-365-380-390-405*-425*-435*x2 (back was rounding so I stopped after 2) (*used straps)
A2: 5-5-5-5-5 (used 25# KB with chain belt)
B1: as Rx'd
B2: 2-3-3-4 at Rx'd tempo
C: 46sec, 30sec, 30sec, 25sec, 20sec (completed on Sunday using two chairs)

50 Days of OPT

Today is my 50th OPT WOD...still lovin it!

Training for Tuesday 10-26:

5 sets @ 95% of:
20 ring dips
20 unbroken chin ups (20 GHD sit ups)
20 GHD sit ups (20 unbroken chin ups)
20 squats
20 GHD extensions
rest 2 min b/t sets


Due to logistics and availability of equipment, we had to move the order around a bit. We traded the 20 UB Pull-ups and the 20 GHD Sit-ups.

Everything else was in the correct order. Not sure how the PUs following the Dips would have turned out, but I do know that wind wise the GHD were rough before the PUs...especially since they were Rx'd to be unbroken. I am sure they would have been harder directly following the Ring Dips.

Speaking of Rx'd unbroken, I made it through the 4th round before I broke the PUs. I did the 5th round of PUs in 15-5. The Ring Dips were the hardest. I did the first two rounds UB but the remaining rounds was severely borken...

TT for the WOD (including recovery) was 29 min.

I had the approximate split times on my phone, but I deleted it. I know I dropped off pretty severely by the end. I did the first in 2:45ish and the last was around 5:30-40ish...or somewhere in that ballpark.

IWT: Power Snatch and Double Unders; Push-press and Burpee Broad Jumps; KTEs and Push-ups

Training for Monday 10-25:

Aerobic Power/IWT:
3 Rounds of:
12 unbroken power snatch - 115#/80#
90 sec AirDyne @ 90% (subbed Double Unders 40ish-53-47)
rest 2 min

rest 5 total minutes

3 Rounds of:
12 unbroken push press - 125#
90 sec burpee broad jumps @ 90% (20-20-21)
rest 2 min

rest 5 total minutes

5 sets of:
15 knees to elbows
10 sec rest
15 push ups
10 sec rest

This was a tough workout. A lot tougher than it looked. If I had to do it over again, I might not do the Double Unders as a sub due to the skill factor involved. I had too many misses and hope it did not make me miss the intended stimulus of the IWT. Normally I would have subbed Burpees, but I did not this time due to the Burpee Broad Jumps in the second part.

The circuit at the end was tougher than expected as well. I stuck as close to the Rx'd rest between movements as possible. I rested more than 10 seconds between rounds...more like 20 or so.

The KTEs were the limiting factor here, although the push-ups were no joke either.

KTE Rounds unfolded as so (KTE:PU)...15:15, 10-5:15, 5-5-5:15, 6-5-4:15(with a pause at the bottom), 4-4-4-3:15.

Halting Deadlift, Bench Press, and Snatch Pulls

Training for Saturday 10-25
Warm-up: 1 mile jog @ Z1 pace

A. Halting Snatch Grip Deadlift @ 1113 x 3 reps

WU: 135-225-255 (no straps)

w/ Straps
275-290-305-320

B. Halting Clean Grip Deadlift @ 1113 x 3 reps (w/ Straps)

347.5-360-375

C. Bench Press x 3 reps

135-205-235-260-275-280x2

D. Snatch Pull (No Straps)

225-235-245

OPT Day 48

Training for Friday 10-22:

Part 2 from Monday 10-18
5min of work @ 80% of

10 burpees
10 2pd KBS
20 DUs
10 45# DB Rows

4min active rest between sets

1. 2 rounds + Burpees + KBS + 1 DU
2. 2 + Burpees + KBS + 5 DUs
3. 2 + Burpees + 2KBS
4. 2 + Burpees

OPT Day 47

Training for Thursday 10-21: during plan/after school.

Base Strength:
A1. Front Squat @ 30X0; 2-3 x 7; rest 10 second
A2. Back Squat @ 30X0; amrap x 7; rest 2 min
A3. L Pull Ups @ 31X1; amrap (-1) x 7; rest 3 min

B. Hang Squat Clean - build quickly on the minute to a heavy single with perfect form

C1. Mixed Grip Chin Ups @ 30X0; 4 x 4;

rest 10 second

C2. CTB Chin Ups - 10 AFAP x 4; rest 2 min

(use same barbell for back squat as front squat; perform front squat reps; rest 10 sec while bar on rack; then perform amrap @ tempo!!!; mix grip per set on chin ups - one palm facing you, one palm away)

A1. 250# x 3-3-3-3-3-3-3;
A2. 250# x 10-8-8-7-7-7-7
A3. 4-4-5-5-5-5-6 (I think I sand bagged too much on these. I should have done around 5-7 on each round.)

Had to get to practice after part A. We came back in and Finished parts B and C after practice approximately 2hrs and 15min later.

B. 95-135-185-205-225-245-255-265-275-285(PR)

C1 and C2 as Rx'd

OPT Day 46

Training for Tuesday 10-19:


A1. Seated BB Press Waveload @ 31X2; 6,4,2,6,4,2; rest 3 min

135-145-155-145-155-170

A2. Supinated Paused Weighted CTB Chin Ups @ 31X2; 4-5 x 6; rest 3 min (pause 2 sec at top with chest pinned to bar and scapulae down and back)

First two sets were pronated before we realized it was supposed to be supinated grip.


Release at the bottom Push-ups and CTB PUs

30-20-10 Release Push-ups
20-15-10-5 CTB PUs

OPT 45

Training for Monday 10-18:
A. Hang Squat Snatch knee cap - 3 x 3 tech work; rest as needed

95-115-135-155x1-135-95

B. Back Squat @ 30X0; 2-3 x 5; rest 5 min

WU x 3reps each: 135-205-250-285
Work Sets: 5 sets of 315 x 3

C. Omni Toes to Bar - 12 reps/set x 5; rest 1 min(touch bar outside of hands, at hands, vary per rep)‬‪

as Rx'd unbroken

OPT Day 44

Training for Saturday 10-16:

A. Power Clean Waveload - 3,2,1,3,2,1,3,2,1,3,2,1;

Wave 1: 225-240-250 (meant to go 255 here)
Wave 2: 235-250-265
Wave 3: 240-255-270 (5#PR)

Went for another couple PRs...
275(10#PR)-280(f)-280(f)-280(f)-280(15#PR)

Not sure what my deal was with 280. I got 275 really easy, but I guess I didn't have my mind right for the 280. Once I finally got dialed in I nailed it pretty easily. Decided to stop there. I am pretty pleased for the day.

rest 2 min

B. 10 burpees AFAP; rest 40 sec x 5

as Rx'd
C. Row 1K‬‪ ‬‪Training (Sub 100 45# BB SDLHP)

Still yet to do...will make it up later...

OPT Day 43

Training: Friday 10-15
A1. Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed

135x2, 155x2, 175x2

Work sets: 205-225-245-260-270-280-290(f)-285

A2. Strict Pronated Chin Ups - build to a 1RM; rest as needed

45-65-85-90-100-110(f-to nose)
rest 10 min

B1. 85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed

85% of 285: 245# x 6 reps

B2. 85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed

85% of 100: 85# x 2 reps

OPT Day 42

Training: Thursday 10-14
A. Build to a tough 1 in the back squat - high bar @ 40X0

WU: 135-205-250 x 2

295-320-340-350-365

rest 10 min

B. Take 85% of this score and perform AMRAP @ 40X0 (the X in this amrap test is intent and not speed, weight may just get there but NO rest at top and adhere to lowering speed)

85% of 365: 310 x 6

rest 10 min

C. DB Split Squat @ 3010; amrap/leg @ 1/3 BWT per hand with DB's -1 set per leg; rest 2 min b/t legs(warm up to get to this weight by performing a few reps before hand with increasing loads)

70# DB Split Squat AMRAP: 30 Left Leg, 30 Right Leg

D. Sorensen test - amsap - 1 attempt (get into your back extension machine, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible WITHOUT lowering from the table top position at top)‬‪

Sorensen test AMSAP: 80 seconds

Backwards Nate

AMRAP in 20 minutes of
8 Kettlebell Swings, 2 pd.
4 Hand Stand Push Unders
2 Muscle Ups

as Rx'd: 15 + 8 + 4

Thought this was a PR until I realized I did it in the wrong order. Nate is supposed to be completed moving from 2 MU --> 4 HSPUs --> 8 KBS.

Oh well...still a good WOD!

Grider + 10 Minute Capacity Test

OPT Day 41

Grider
Phase 1 - “3-RM Snatch & AMRAP Burpees”

Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.

- The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.

- The remaining 7 minutes of Phase 1 can be used to score as many points as possible.

- Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.

Example – Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.

*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 - “Ten Minute Capacity Test”

Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:

- 4 Minute Row (for Calories) - Sub Burpees for calorie rows
- 3 Minutes of COVP Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk

Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.

The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.

Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 +Training for Monday 10-11:

Grider as Rx'd:
Phase 1: 185 + 7 = 192

Phase 2: 68 + 53 + 22 + 15 = 158

Total (Phase 1 + Phase 2): 350 points

Halting Deadlift and Deadlift, Push-ups, Kettlebell Swings

Training for Saturday 10-9:
A. 20min jog @ conversation pace.


as Rx'd
B. 1113 Halting DL variations x 3 (no straps)

Snatch grip: 135-225-245-265-275

Clean grip: 295-325-350*

*switched to over-under and no halting. Bar was beginning to roll on me.

C. Metcon:
21-15-9
225# DL
Push-up with release @ bottom.
KB swing, 2pd.

as Rx'd: 4:25

OPT Day 40

Training: Friday 10-8

A. Front Squat @ 30X2; 3,2,1; rest 5 min

WU x 3 with 30X2: 45-135-205-235-260
Work Sets: 285-295*-295-310*-310

*Not deep enough on these. Did them again and made sure I got into the hole.

B. CTB Chin Ups - 15 fast x 3; rest 2 min

as Rx'd

C. Row Sprints; 15 sec @ 110% effort; rest 2:45 x 3‬‪ ‬‪‪
 
Subbed 45#BB thrusters for 25 reps

OPT Day 39

Training-Thursday 10-7

A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min

Rd 1: 190x2, 205x2, 220x1, 230x1
Rd 2: 195x2, 210x2, 225x1, 235x1

B. Clean Pulls - 2 sets x 2 reps: rest 3 min

260-280-295-315 (No Straps)

C. Snatch Balance @ 60%; 2 sets of 3 reps; rest 2 min‬‪ ‬‪

WU: 95-125-150x2

2x3: 160-170

165# Thrusters and Muscle-ups

9-6-3 rep rounds for time of:
Thrusters, 165#
Muscle-ups

As Rx'd: 5:00

All Thrusters were unbroken. I did 4-2-2-1 on the first round of MU and the rest were singles. I did not have any misses today.

Bench Press
135x5, 205x5, 235x5, 265x3, 280x3, 290x3 best lately

OPT Day 38

Training: Monday 10-4: part 1:

A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min

Rd 1: 135x2, 145x2, 150x1, 160x1
Rd 2: 135x2, 145x2, 155x1, 165x2, 170x1

Struggled at first today. Kept wanting to pitch forward. Hips and Lats may just be tight from the squats & MUs.

Felt better on second round.

B. Snatch Pulls - 2 sets x 2 reps: rest 3 min

B. 225-235-245 (no straps), 265 (with straps)

C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min‬‪

C. 135x5, 205x5, 255x3, 285x2, 315x1, 345x1, 350x1 (+5 from last week)

Deadlift 5x3 and Deadlift and Burpee WOD

Training: Saturday 10-2‬‪:

Strength WOD: Deadlift 5x3


135-225-250-285-315-365-390-420-435-445-450(x2)

Form was going out on the 3rd rep of 445, but I decided to go for a 5# PR from last week thinking I could muster the strength to stay tight through 3 reps.

I did the first one okay, I could tell my form was waning on the second rep, and I started to pull the 3rd and could tell I was going to be all out of sorts pulling it so I just called it a day. I might have gotten it up, but it isn't worth risking injury.

Met-con‬‪ ‬:
5 RFT of:
5 DL, 275#
10 burpees

as Rx'd: 2:36.99

PR from 2:51.92 on 7/7/2010

This one had me hurting in a way I had not hurt in a long time. I was almost writhing in pain afterwards. I couldn't lay still. It felt like my skin was crawling. It felt good in a twisted, I want to curl up in the fetal positin and die, sort of way.

OPT Day 37

Testing for Friday 10-1:

AMRAP GHD Sit Ups in 1 minute

32 (should have pushed it harder on these.)

rest 0 second

AMRAP Back Squat - 225# in 4 minutes rest 0 second

42 (stopped with 7 second left)

rest 0 second

AMRAP Double Unders in 7 minutes

132 (These were awful. Couldn't get it going...)

rest 0 second

AMRAP Muscle Ups in 10 minutes

23 (7 misses) Continued to 30 after time. Also did two sets of 10 Ring Dips afterwards.

OPT Day 36

Training for Thursday 9-30:

AM WOD:
A. Power Snatch - 2 x 4 sets 75-80%; rest 3 min

95-115-135-155-155-160-165

B. Power Clean + Power Jerk - 1.1 x 4 sets; rest 3 min

135-185-205-225-235-245-255-265(f on Power Jerk...didn't push my head through and lock out.)

C. Med Ball Reverse Overhead Throws; 90% - 3 reps/set x 5 sets; rest 2 min‬‪

reps as Rx'd...but the rest was rushed do to time limits.


PM WOD:
Sprint Row 35 sec @ 95-100%

Rest 2:25 x 3

(Subbed 45# BB SDLHPs)

AMRAP in 35sec: 30-31-32
rest 6 min

Sprint Row 35 sec @ 95-100%
Rest 2:25 x 3

Didn't feel like the SDLHPs hit the intended stimulus...so we deferred to doing Burpees for round 2.

Burpees AMRAP in 35sec: 18-19-19

The Chief

Training for Tuesday 9-28:

The Chief
5 sets of AMRAP in 3min of:
3 PC, 135#
6 Push-ups
9 Body Squats

Rest 1min between rounds.

Last time on 7/14: (6-6-6-5-5+3+6+6) 28+3+6+6

Today as Rx'd: (7-6-6-6-6+3PC) 31+3PC...PR by 2 rounds + 3 body Squats and 3PC.

OPT Day 35

Training for Monday 9-27:

A. Muscle Snatch - 3 x 3; rest 3 min

95-115-135-135-135-145

B. Front Squat @ 30X0: 1,1,1; rest 5 min

135x2, 185x3, 215x3, 235-1, 255-1, 265-1, 275-1, 285-1, 295-f, 295-1*

*dumped it, then got it pretty easy, but not sure if I hit the 3 second negative or not. I was fired up and forgot to count.

C. 20 unbroken chin ups; rest 2 min x 6‬‪ ‬‪

1-1-1-1-1-1

We supersetted these with the FS so rest time was approximate not exact.

5x3 DL and Dianne

Training for 9-25

Ben and I decided we needed get our DL fix so we took a break from OPT for a day and provided our own programming. We will jump back on OPT on Monday.

Deadlift 5x3

WU: 135-225-275-315-350

Work Sets: 375-390-405-420-435-445 (10# PR from best 3RM ever and 25# PR from most recent best back in August)

Metcon:
Dianne
21-15-9
Deadlift 225#
HSPUs

as Rx'd: 2:18.37

Previous best was 4:10-11. PR by 1:52-53!

The results from the past three days have most definitely sold me on OPT programming!

OPT Day 34: Clean & Jerk, Clean Pull, & Snatch Balance

Training Friday 9-24:

part 1:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min

185x2, 200x2, 215x1, 225x1

B. Clean Pulls - 3 sets x 2 reps: rest 3 min (must be fast; slightly heavier than last week)

250-265-280-290 (forgot my straps today. Pleased considering, although all reps were drop and reset. No touch and go.)

C. Snatch Balance @ 60%; 4 sets of 3 reps; rest 2 min

135x4 (misread the rep scheme), 145x3, 155x3, 165x3

I need to work on these more...still kind of sketchy. I made sure to spend some time in the bottom position before standing up. Started to feel the groove towards the end.

Skill Development: Walked on hands length of weight room x 2

Metcon:
"Lizzy" (CFFB WOD)

12-9-6
185# PC
Ring Dips

Previous best: 3:23 (on 8/810)

Today as Rx'd: 2:29-30 (Had to time myself and by the time I got to the watch after my last dip it said 2:30).

OPT Day 33: Snatch, Snatch Pull, Back Squat

Training Wednesday 9-22:

A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x

2 rounds of:
65: 135x2
70: 145x2
75: 155x1
80: 165x1

rest 2 min

B. Snatch Pulls - 3 sets x 2 reps: rest 3 min(must be fast; slightly heavier than last week)

225-240-250-260-225*-no straps

I can tell I am getting stronger at this, but I need to go without straps from now on. I don't want my grip to fall behind.

C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min

Warm-up: 135x5-205x5-235x4-265x2-295x1-315x1

2 x1 @ 90%: 335-345

OPT Day 32: Snatch, Squat Cleans, Pull-ups, Double Unders

Training Tuesday 9-21:

In 12 minutes find your Snatch 1RM

155-155-155-170-170-180-190 ran out of time...

rest 3 minutes

As many rounds in 10 minutes:
6 squat clean - 55kg/30kg
12 chin ups
24 double unders

4 rounds + SC + PU + 1DU

I about knocked my teeth out on round 3 of the pull-ups. I was using my butterfly kip and hung my chin out over the bar again and came down hard on my chin. I have a nice mark and my teeth were rattled pretty good. I also had some character failures. I should have done the SC all unbroken without dropping it, but I starting dropping it between reps after round 2. I was a mental marshmallow...

Still felt good to get a metcon in...

Finished 5th round of DUs after time.

OPT Day 31: Snatch Balance, Mid Hang Snatch, and PJ-SJ

Training Monday 9-20:
A. Snatch Balance - work up to heaviest single for the day (compare this % to your OHS 1RM and post as well - OHS/SB)

95x3-125x3-155x3-180x1-195x1-205(Fx2...no balls!)

This was pathetic. The 195 was more of a push-press to a quarter OHS. I had a hard time forcing myself down into the bottom position. Had I wanted to PP it up and then squat, I probably would have been okay. I don't know how I did 265 last time I maxed on this. I must have done as described above where I caught and eased it down from above parallel. I do remember it was a heaving snatch balance rather than a true snatch balance.

B. Mid Hang Snatch - 5 sets of 2 reps; rest 3 min(focus on finish position, quick change of direction and speed under the bar)

135-135-135-135-135 (worked on speed under the bar and receiving it in a good bottom position.)

C. Power Jerk + Split Jerk; 1.1 x 4; rest 3 min(work up to heaviest possible PJ; work on getting 4 good sets)

185-215-230-245-260-270

This was 5# lighter than my most recent 1RM. I might have had another 5-10# in me, but I could tell fatigue was beginning to set in. I felt okay on the PJ, but the SJ was starting to break down. I also had a slight press on the PJ at 270. I was running short on time and didn't want to take the chance of dumping that much weight from over my head in a power rack so I called it a day at 270.

Looking forward to the 10min metcon tomorrow...

OPT Day 30: HCDL, C&J, Clean Pull, FS

Training for Saturday 9-18:
am WOD:
A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min
(add weight from last week)

A. 315*-335-355-375 (used wraps)

B. Clean and Jerk; 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3; rest 1 min

(first 12 reps on the minute; if all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

B. 70-75-80
70%: 195x3
75%: 205x3
80%: 220x3-230-240-250-255-260(fail on Jerk) (15# more than last week)

C. Clean Pulls; 3 sets x 3 reps; rest 2 min
(add weights from last week)

C. 260-270-285-300

D. Front Squat @ 10X0 - 87%; 3 sets x 2 reps; rest 2 min

D. 235-260-270-270

rest 2 hours

pm WOD:
3 sets at 80% (Stay below redline)
30sec Wall Ball (15-16-16)
30sec CTB Pull-ups (15-15-15)
30sec Burpees (9-9-9)
30sec Double Unders (12-16-17)
30sec Box Jumps, 24" (8-8-7)

rest 2:30 between rounds

as Rx'd...lost some time in transition, but it was still a good little blow. Good to get the heart pumping and blood flowing.

OPT Day 29

Training Friday 9-17:

A. 2 Jerk Balance + 2 Tall Split Jerk; 2.2 x 5; rest 3 min

95-105-115-125-135

B. Mid Hang Clean; 5 sets of 2 - 60%; rest 2 min(focus on finish position, change of direction, and speed under the bar)

135-165-175-185-195-205-135

C. OHS - find a 1RM; rest as needed b/t sets

185-215-225 (I dumped 225 without even attempting it)

I was not really in to it this am. My wrists are hurting a bit and the overhead with heavy weight didn't feel good and therefore took my concentration away from doing the OHS. I snatch jerked the 225 overhead and it didn't feel right, so instead of potentially training with bad form, I decided to walk away from it until next time.

OPT Day 28: HSDL, Snatch, Snatch Pull, Back Squat

Training Thursday 9-16:

A. Halting Snatch DL @ 1112; 3 x 3; rest 3 min (add weight from last week)

275-305-325-345-345

B. Snatch: 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3; rest 1 min(1st 9 reps on the min; if all reps successful, take up singles AHAP off the clock)

70%: 135-135-135
75%: (145) 150-150-150
80%: (155) 160-160-160
OTC: 170-180-190-200 (5# PR)

C. Snatch Pull; 3 x 3; rest 3 min(add weight from last week)

215-225-235-245

D. Back Squat @ 20X0; 5 sets of 3; rest 4 min

265-280-295-315...ran out of time...

OPT Day 27: Combined

Training for Wednesday 9-15:‬‪ "Combined"

3 x 10 minute countdown timer; 0 sec rest b/t 10 min intervals:

1st 10 min:
Accumulate highest 1 rep clean - score in #
185-205-225-240-250

I should have warmed up better! This is embarrassing...25# under my best...and I C&J 240 Saturday with relative ease after doing about 12-15 singles on the minute at 68%, 73%, and 78%

2nd 10 min:
AMRAP parallette HSPU - ears below hand level - score in reps

39 reps

I was shooting for 35-36 so I am okay with this...

3rd 10 min:
AMRAP Burpees

151

I wanted to hit 150 but I figured I would only get about 135 after the first two 10 min intervals. I was surprised. We were supposed to do as many calories as possible on the Airdyne in 10 min, but we have not Airdyne so we subbed 1 burpee for 1 calorie.

OPT Day 26

Training:
A. 2 mid hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2:30
(add weight form last week)

A. 95-115-115-125-130

B. Power Snatch + Mid Hang Snatch - 70%; 1.1 x 5; rest 3 min
(% of higher max (snatch or power snatch))

B. 135-135-140-140-140

C. 2 Snatch Push Press + 2 OHS; 2.2 x 4; rest 3 min
(2 sec hold at top of each press; 2 sec hold at bottom of each OHS; should be considerably heavier than last week - fewer reps!)

C. 170-185-200-215-225

OPT Day 25

Training:

part 1:
A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min
(add weight from last week)

A. 325-325-325 (used wraps)

B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

B. 68-73-78
68%: 185x4
73%: 200x4
78%: 215x4-230-240 (20# more than last week)

C. Clean Pulls; 3 sets x 5 reps; rest 2 min
(add weights from last week)

C. 265-255-255

D. Front Squat @ 10X0 - 85%; 5 sets x 2 reps; rest 2 min

D. 250-250-250-250-250-250
rest 6+ hours

part 2:
Run an easy pace for 25 min

OPT Day 24

Training:
AM WOD:
A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 2 min
(% of higher max, clean or power clean)

A. WU: 95-125-145-165-


WS: 195-195-195-195-200

B. 2 Jerk Balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light work - work perfect positions)

B. 95-95-115-115-115
C. Push Press + Power Jerk + Split Jerk; 1.1.1 x 4; rest 2 min
(build up to a heaviest possible PP; when fail on PP, try to make PJ and SJ)

C. 195-215-225-235(10# increase from last week)-245(20# increase from last week) never failed on PP as Rx'd but I ran out of time. Had to get to my classroom.
rest 6+ hours

part 2:
5 sets for run times:
10 burpees AFAP
25 unbroken chin ups (all unbroken)
Run 400 m @ 90%
rest 3 min b/t sets (time runs only)

as Rx'd: 1:36-1:36-1:47-1:56-1:46

SLOW!!

OPT Day 23

Training:
AM WOD:
A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min
(add weight from last week)

A. 275-305-315-325 (25# increase from last week and each set was more than my highest. Movement felt a lot less awkward this time around.)
B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if succesful here take up weight AHAP off the clock)

68%: 130 x 1-1-1-1
73%: 140 x 1-1-1-1
78%: 150, 165, 175, 185, 195 (5#PR), 200 (fx2...so close)

I was short on time again this am so I only rested about 45sec between reps and started increasing weight after the first rep at 78%. I was hoping for a body weight snatch today...maybe next time.
C. Snatch Pull; 3 sets x 5 reps; rest 3 min
(add weight from last week)

200-210-220

Again, the movement felt so much better today than last time. I was really able to get some good triple extension and a pretty high pull out of it.
D. Back Squat @ 21X0; 80%; 4 x 4; rest 2 min

245-270-280-295 (still not 80% of my most recent max, but I had to super set these and the SP's in order to be able to get to class on time.)

PM WOD:
5 sets for times:
Row 800 m @ 95%
(rest same time as work time; goal is same pace per set, if you get to a critical drop off while "trying" to hold same pace, stop and call it.)

Part 2 with subs as described below:

800m run: 3:35
80 SDLHPs with work time recovery: 2:09-2:14-2:40*-2:14

*I am pretty sure I did about 10-15 extra here. I spaced out and lost count in the middle. When I saw my time I thought I may have done a few extra, but I wasn't for sure until I saw my time for the last round. I made sure my count was accurate on the last one.

I started out with the idea to sub 800min runs for the rows, but that didn't last. I ran the first 800m in the misting rain and my legs felt like they were full of sand. It was so slow I am almost too embarassed to post it. I was also lacking some major motivation...and that didn't help any either.

OPT Day 22

A. From the rack, build to a max jerk in 12 min

132x4, 185x1, 205x2 (1st rep felt awkward), 230x1, 250x1, 275x1*, 290(f)*


*completed after time limit. The 12 min time limit flew by on me. I was totally unprepared for how fast it would go. I need to plan my weights better and keep a closer eye on the clock. 275 felt easy, 290 went to just above my head, but I didn't feel like I was completely committed to the jerk. I didn't get my mind set well enough. It would have been a 5# PR.

Rest 3 min

B. Metcon
21,15,9 rep rounds for time:
CTB Chin Ups
Burpees to object 12" above max reach

As Rx'd: 4:53

This couplet was rougher than I thought it would be. The Burpees to a 12" object were rough. PUs were 21UB, 6-5-4, 5-4


Rest 6 min

C. Run 800 m x 1

C. as Rx'd: 3:31...legs were toast. Had nothing left in the tank.

OPT Day 21

Training: AM WOD
A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min
(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)

A. 95-105-115-125-125-125


B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec
(% of higher max (snatch or power snatch))

B. 125x1.1x5 (these felt pretty good)


C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)

C. 135-150-165-180-190 (probably should have gone a little higher on this. Neither components were that tough individually, but holding the weight overhead was taxing...but I am sure that was the point.)

Rest 15min

PM WOD: (subbed SDLHP w/ 45# BB for 90sec for Rowing)
7 sets:
Row 90 sec @ 95%
Rest 10 sec
35 double unders
rest 2 min

SDLHP reps and DUs (Broken or Unbroken-UB) per round
1. 63-Very Broken (couldn't get a rhythm)
2. 60-UB
3. 55-UB
4. 57-Broken (Chunks of 10-15)
5. 51-Broken (Again, chunks of 10-15)
6. 54-Broken (33-2...so close...)
7. 54-Broken


On the last set of SDLHPs I literally could not keep my right hand closed around the bar on the last 4-5 reps. The bar was actually coming out of my hand on the pull and I had to catch it on the way down.

OPT Day 20

Training: AM WOD
A. Halting clean deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec

(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)

A. 255-285-315-315 (no wraps today on HCDL)


B. Clean & Jerk - 65%x1x5; 70%x1x5; 75%x1x5: 15 sets x 1 rep and more at end; 1 min b/t sets
(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

B. 65-70-75

65: 170-170-170-170-170
70: 185-185-185-185-185
75: 200-200-200-200-220 (no time to take it higher. 220 was pretty easy though)
C. Clean pull; 3 x 5 reps; rest 90 sec
(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of clean +)

C. 235x3x5*

*used wraps.
D. Front squat @ 10X0; 5 x 3 reps @ 80%; rest 2 min

D. 185-225-235-235-235-235-235

Training: PM WOD
5 sets for run times:

10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%‬‪ ‬‪

Rest 3min between sets; time runs only.

As Rx'd: 400m run times: 1:32-1:34-1:37-1:36-1:31

Probably rested too much between the Burpees and PUs and PUs and 400m, but I wanted to make sure all were unbroken as Rx'd...and they were...

Rest day tomorrow...

OPT Day 19

Training: AM WOD
A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)

A. 175x1.1x5 had to fight the urge not to go heavier. Tried to focus on speed and precision.

B. 95x2.2x3, 115x2.2x2

C. 165-185-205-225 (ran out of time...might have been able to go another 10# heavier, but I had to get to class.)

OPT Day 18

Training:
A. Halting snatch Deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec (perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)

95-135-185-235-255-275-300 (used wrist wraps on 235# and up)

B. Snatch - 65% x1x5 sets; 70% x1x5 sets; 75% x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets (Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)

65%: 125-125-125-125-125
70%: 135-135-135-135-135
75%: 145-150-155-165-175-185-190 (5# PR)

Didn't have time to continue climbing in weight off the clock, but I am not sure if I would have gone much heavier. I felt like I got 190 fairly easy, but decided to call it a day with the 5#PR. I was wanting to make sure we had time to get our squat on!

C. Snatch pull; 3 x 5 reps; rest 90 sec (weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of snatch +)

225-185-205-185...trying to feel these out, wasn't sure how heavy to go. I used straps on the 225, but not on 185 or 205.

D. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%

135-185-235-260-275...ran out of time...but I think I was at my end range for the day...

OPT Day 17

Training:
10K Run*

as Rx'd: 56:04 (PR 56:36 on 7-29-09)

*The 10K turn around is supposed to be marked on the trail, but it is hard to identify. I just ran to the big propane tank behind Teters and back. It is a little farther, but not by much.

Cash out:
I went ahead and ran an additional mile after the 10K. I am toying with the idea of running a 1/2 marathon in November and wanted to at least run half the distance today to give myself an idea of whether or not I could do it. I kept a 9-9:04 pace throughout the entire run and backed off to a 10min pace for the extra mile. I felt like I could have kept that pace for another 5 if I had to.

Credit to CrossFit, I hadn't run a 10K in 13 months and the last time I ran farther than a 3K was back on 5-1-10 when I ran a 5K. To be honest, I was a bit aprehensive going into this due to the strength bias we have been committed to over the last 8 weeks. There hasn't been a whole lotta running going on...

I was pretty surprised to get a PR. My goal was just to finish under 60min. I really don't want do much to train for the 1/2 marathon should I decide to do it...I hate to run. I guess I just want to put CrossFit's claim to being the best at developing GPP to the test. My own stupid experiment I suppose. After today's outcome I feel, at my current fitness level, that I could walk out and run a 1/2 marathon if I had to without doing much prior training...I wouldn't win any awards, but I know I could at least finish it without walking...which would be my goal.

OPT Day 16

WU: Easy 1 mile jog (9:45)


Training:
For time:
15 COVP Pull-ups
Row 250m (Sub 25 SDLHP 45#BB)
10 burpees
Row 250m (Sub 25 SDLHP 45#BB)
15 COVP Pull-ups
Row 250m (Sub 25 SDLHP 45#BB)
10 burpees‬‪

as Rx'd: 3:53
Bench 5-5-3-3-1

135x5, 205x5, 235x5, 255x5, 275x3, 285x3, 300x1, 310x1(f)

Still not where I was before the peck strain back in May (295x5), but I did improve from the last time I benched. Last time I only did 270x5 and 280x1.
225# AMRAP: 12 reps

Need to do some Max effort Push-ups to cash out next time...

OPT Day 15

Training:
Dead Lift - 10 sets of 1; rest 90 sec
(total score is total weight lifted in all sets combined)

WU sets: 135x5-205x5-255x5-300x3-345x3-365x1

Work sets with Rx'd rest: 385-395-405-415-425-425-435-435-440-440

Total Load: 4200

I wasn't sure how this one would play out with the 90sec recovery between sets. I could tell once I hit 425 that I could have used another 90sec between sets. I was starting to fatigue and my form was beginning to degrade. Checked my records, 440 is the heaviest I have gone since 2-23-2010 when I did 475 during a CFT. Other than that the heaviest I have gone is 420 for a set of 3 last week.

Cash Out: Couple of trips across the weightroom on my hands and two rounds of 30-45sec L-sits.

OPT Day 14

Training:
A. 30 sec amrap/60 sec rest - db push press - 35# - 5 sets
rest 30 seconds
B. As many sets of 15 unbroken CTB chin ups in 10 min
rest 30 seconds
C. Run 3K for time

A: 30-31-31-32-34 (158)
B: 4 Rounds UB + 12-2-1 + 10-2-2-1 (Grip petered out on me...but 90 CTB PU is still a good day.)
C: 17:27 Really sandbagged the first 2K. Started to pick it up from then and increased speed until the end. I think the first 1600m was 9:55 (yikes...), but the last 1400m was 7:32. Should have gave more on the front half. Live and learn.

OPT Day 13

Training:

As many rounds in 20 minutes:
2 Power Clean - 185#
2 Squat Clean - 185#
7 muscle ups (Scaled to 4 MU in an attempt to avoid getting bogged down)
Sprint 100m

7 + 2PC + 2SC + 4MU + 60m

Finished the 8th round in 20:10

Squat/Power Cleans felt good...almost easy. I am really liking all the Oly lifting. I feel like all the Oly work is paying off. The lift just feels right.
MUs...now that is a different story. I am hoping that all the CTB pull-ups will pay off and I will get better at these. I just lose my kip when fatigue starts to set in and then I have to take forever to recover. Today I would walk a lap around the nearest power rack between each rep.

OPT Day 12

A. Squat Snatch - 5,5,5,5,5

115-135-145-155-165-175 (This is only 5# off my most recent 1RM...and I did it 5x's!)

rest 3 min

B. 1-10 HSPU Ladder for time

as Rx'd: 4:09 (unbroken through set 8)

C. 10 sets of 30 unbroken double unders for time

1-1-1-1-(29 +1)-1-1-(26+4)-(21+9)-(13+12+5) in 15min

I had to get to a meeting this morning or I would have waited to recover more so I would not miss. I tried to keep the recovery around 45-60sec between sets. I did pretty well until the 8th round. I did miss the last one on round 5. Due to time constraints I just plowed ahead trying to stick to the 45-60sec recovery and getting as many unbroken as possible. I would like to try this again when I didn't feel so rushed. My total time may not improve, but I think I can get all 10 unbroken +/- a minute.

OPT Day 11

Training Monday 8-23:


For reps:
A. Tabata Pistols (alernate per set - 4 sets/leg)
L: 13-9-9-9 (40)
R: 9-9-9-9 (36

(76 total)

rest 10 second

B. For sets: As many sets of 10 unbroken CTB chin ups in 5 min

6 + 3 (should have jumped back on sooner...not sure what I was thinking...)

rest 10 second

C. For time:
75 reps - 32" box jumps.

9:45 alternated back and forth with Ben.

score like this - total pistols + total sets + total time(i.e. 64+18+3:55)

76 + 6 + 9:45

OPT Day 10

A1. Power Clean - 5 touch and go reps heavy; rest 10 sec
A2. Russian KBS - 15 reps heavy; rest 10 sec
A3. Bench Press - amrap @ 135#
7 sets; rest 3 min between sets

Weight must increase per set on A1

A1: 165-175-185-190-200-205-210(f-got all 5 but I had to regrip before rep 5)
A2:75-85-95-100-100-100-100
A3: 36-23-18-16-14-13-12

This was a great WOD. Had I had a spotter, I might have gotten 1-2 more reps on each round of bench, but I really did not want to get stuck under 135# so I stopped each round at what felt like 1 rep shy of my max.

OPT Day 9

WOD #1
A. Split Jerk from rack - 1,1,1,1,1,1,1; rest 4 min

(after completing your last set of 1 for the split jerk, immediately turn a timer on for 3 minutes and perform as many burpees as you can; jump to touch an object 12" above max reach at top)

205-225-225-235-250-260-270(f)-250
48 Burpees

WOD #2
5 rounds for time:
25 unbroken wall balls - 20/14# to 10ft
10 unbroken CTB chin ups

as Rx'd: 9:56

The "unbroken" aspect made this one rougher than I expected. I may have been able to push harder. I caught myself staring and swinging my arms too much trying to make sure I was able to do all reps unbroken.

OPT Day 8 12-9-6 rep rounds for time of: 155# Squat Cleans and Muscle-Ups

12,9,6 rep rounds for time:
Squat Clean - 155#
Muscle Ups

as Rx'd: 13:08

Squat cleans were easy...MUs gave me fits...I was doing singles all the way through trying to prevent muscle failure from becoming a limiting factor...however, that didn't last. The first round was okay, but the round of 9 and 6 were another story. I got to rep 5 of the 9 round and had to take a lot of recovery time between MUs in order to do them. I missed probably 3-4 times before I just let myself recover and go. I was at the 10min mark when I finished the set of 6 squat cleans...3 friggin minutes to do 6 MUs...that's redonkulous...

DL 5 x 3
225-275-315-365-380-395-410-420 (most since my hip has given me trouble)

21-15-9
Kettlebell Swing, 2pd
Push-ups with a release of hands at the bottom.

as Rx'd: 2:51

OPT Day 7

Training:
A. 3 position Hang Power Clean; high, mid thigh, knee cap; 1.1.1 x 3; rest 2 min
(80% effort)
B. 10 CTB chin ups; rest 60 sec x 5
C. Row 100 m @ 100%; rest 90 sec x 3

Training Results:
A. Loads for 3 Pos. HPC: 95-145-165-180-200-215-220-225-235*-255*(1.1.F)
*I put on straps here to get some more work in and remove grip as a limiting factor. I failed on the 3rd HPC with 255# from the knee position.


Hadn't done these before and was not sure where I would end up. Grip has always been a limiting factor. I cannot seem to maintain the hook grip for more than one rep when the weight gets even the slightest bit heavy. However, I can remember doing HPCs when I first started CF and trying to do 215 for one rep. The bar just kept flying out of my hands because my grip was too weak. Today I was able to do 225 3x's from three different positions without setting the bar down between reps. Improvement me thinks...
 
B. 10 CTB chin ups; rest 60 sec x 5 (all unbroken...these weren't bad)
 
C. Row 100 m @ 100%; rest 90 sec x 3
    (Subbed 50 Double Unders rest 90 sec x 3)
    (DU sets: 50, 27-20-3, 8-23-10-7-3)
 
Overall a good workout. CTB PUs weren't bad at all. Next time I may do 100m sprints or gassers in the weightroom in order to achieve the same training stimulus intended by the rowing. The first and second round of DUs I feel hit the stimulus, but the third was so broken that I think I missed the intentions of the rows.
 
Cash-Out: Handstand Walk and Foam Rolling.