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...