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.