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)