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...