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.