Standing Press, UB Pull-ups, HSPUs on Parallettes, and Tabata Box Jumps

Friday 12-31 OPT Day 94:
TRAINING:

Standing Press - 1 heavy rep; rest 20 sec
25 unbroken chin ups; rest 4 min
(6 sets)
+
50 HSPU on parallette for time
+
Tabata Box Jump on Tire (approximately 22")

Training Outcomes:
SP: 165-175-175-180-180(f)-175-175-180(off the clock...used my toes a bit.)
PUs: UB-UB*-UB-UB-UB-UB + 15 Chin-ups

HSPUs: 19:28

BJ: Completed...averaged between 12-15 per set.

Cash-out: Iced the hip, HS Walks, Hollow Rocks, and more Chin-up practice.

Notes: I suck at Shoulder Press...no getting around it. I want to dip and drive so bad. I have a weak, sticking point from my chest to about my forehead that I have to improve on if I am ever going to see gains in this lift. I am gonna start doing push-ups and HSPUs regularly...hopefully it will transfer.

I was pleased to see that I go all 6 rounds of PUs UB. I didn't think I would be able to. The second round of PUs I switched to Chin-ups to see how I liked them. I liked the pump, but my ROM is limited due to flexibility. New goal is to get better at these and improve flexibility.

HSPUs were just an attempt to complete them. I did sets of 2-3 trying to stay ahead of muscle failure. I didn't push it too hard because I was afraid I would fatigue out. Clint and I took turns. All of us were complaining early on about low back fatigue and cramps. As we got into it I didn't notice it as bad.

Nutrition Notes: Started taking some BCAAs and creatine today...I'll post my thoughts on whether or not I like it or not and whether or not it is worth the economic stress... I was looking more for the BCAAs than creatine in order to promote muscle growth, repair, and healing, but I found some ON mix that had BCAAs and Creatine for a reasonable price at Food4Less. Thought, "what the heck" and decided to give it a go.

Rope Climbs, Hang Power Cleans, & Double Unders

Training for 12-29, OPT Day 93:

For time:

5 rope ascents - 20'
10 unbroken hang squat clean - 185/120#
200 double unders
10 unbroken hang squat clean - 185/120#
5 rope ascents - 20'

(sub 7 rope chin up-knee up for 1 rope ascent - chin up-knee up is a strict chin up where head gets higher than hands on towel, and knees are brought up into chest as you raise up into towel chin up)

TT: DNT (did not time)

Notes: WODs with rope climbs really mess with my head. I didn't approach this WOD with the right mentality. I was more or less just wanting to finish it. I didn't even start my timer until I was done with the 2nd rope climb. I got through it all...and the climbs weren't as bad as I anticipated. I just have a hard time making myself push hard on them because of the fear of fatiguing out 20' above the ground and falling on my head.

HPC were broken 5-3-2 on both sets. The first round I should have done at least 7 without breaking. My grip was fine, I wasn't breathing hard...I just dropped it. Major character failure.

Double Unders were broken. a few sets of 20-25 in there, but a lot of 5-10's too.

IWT: Bench, Kettlebell Swing, Hang Power Cleans, and Push-ups

 Tuesday 12-28: OPT Day 92


IWT:
5 sets:
Bench Press - 3 heavy; rest 10 sec
KBS - 30 unbroken; rest 5 min
+
5 sets:
5 hang power clean heavy; rest 10 sec
30 push ups; rest 5 min
+
5 sets:
15 knees to elbows
rest 20 sec
30 double unders
rest 20 sec

Training Outcomes:
BP: 260-270-275-280-285(x2)
KBS: 70-70-70-80-85 (all UB)
+
HPC: 185-195-205-215-225
Push Ups: Not sure if I can count all sets as UB but I never came off my hands. I did pause at the top and pike up a few times on rounds 3-5. First 2 rounds were legitimately UB.
+
Body Circuit:
TT: 9:07

Notes: 
I was a little apprehensive going into this. My left bicep has been hurting a bit...can't pin down what is wrong. Doesn't hurt to do pull-ups, cleans, MUs, but KBS seem to fire it up. The first round was the most painful...or rather uncomfortable...it is a weird sensation. After that I would feel it a bit, but nothing too bad. I guess I just needed to warm up. I was really nervous about the HPC. I read about a guy tearing his Bicep doing these and that, admittedly, made me a little gun shy.

Grip played a major factor in this WOD. KBS affected the HPC. Only worked up to 225# on the HPCs. My grip was good on all sets through rep 3. After that my grip started to fail and it was a bit of a struggle. Didn't miss any though. Feel like I could have gone up another 10-15# if it were only sets of 3 instead of 5. 5 reps would have really been pushing it.

Starting out I thought we only had 3 rounds of each circuit and was planning on finishing around 280 (260-270-280) on the BP. This explains the 10# jumps followed by 5# jumps. That is when I realized I had more sets to do. I felt good through the 2nd rep of 285, but the monkey jumped on for the 3rd. I need to start doing my push-ups again.

The body circuit wasn't bad. I did the first 2-3 rounds of KTEs UB. I am getting to the point where I can do a kip on the KTEs and it helps for speed. But it does cause me to fatigue out faster. The 1st and 3rd round of DUs were UB. The second round I made it to 28 before missing. Last round was UB and 4th was broken 3-4 times. Lost my rythym and couldn't get it back.

Deadlift and Deadlift Double Under WOD Retest

Training for Monday 12-27:
Strength:
Deadlift: 3-3-3-2-1-1
365-395-425-450-465(1)-475(f)

Notes: Just wasn't feeling it today. Did 470x2 two weeks ago. Today it felt like my lower back fatigued out really fast.

Metcon retest from 8-9-10 (6:38):
3 Rounds for time of:
21 Deadlift, 185#
50 Double Unders

TT: 5:12 (PR by 1:26)

Notes: All 3 rounds of Dealifts UB; however, I did have to pause a couple of times at the top on the 3rd round. I never set the bar down though.

I had 3 misses on round 1, 4-5 on round 2, and I don't remember how many I had on round 3 of the Double Unders.

Posterior chain is toast. Heavy HPC and KBS are gonna be fun tomorrow.

12-9-6 rep rounds of 155# Squat Cleans and Muscle-Ups

Sunday 12-26

Ben and I are still on our own due to differing schedules so I pulled this one out from the past. I had been thinking about redoing this one anyway. Today seemed like a good day to do it.

Retest from 8-18:
12-9-6 rep rounds of:
155# Squat Cleans
Muscle-Ups

TT: 10:03

Notes: I PR'd by 3:05 min from 8-18 (13:08), but I had to break op the round of 9 and 6 Squat cleans. I was able to do sets of 2MUs through rep 6 or 8 on the 12 rep round. The rest I did singles all the way through. Only had one miss on the last MU of the 6 rep round.

I did take a walk between MUs to recover. I would walk around the jammer and back between each rep. I was really surprised that I PR'd by as much as I did. I felt like I was moving pretty slow. I didn't remember the Squat Cleans being so taxing...but I bet it was because I had more recovery between rounds last time with all the misses on the MUs.

Still nowhere close to doing this one UB, but a 3min PR is a 3min PR. I will take it.

400m Run Intervals

Thursday 12-23 OPT Day 91:
TRAINING:

Run 400 m @ 70% (1:34)
rest 1 min
Run 400 m @ 80% (1:30)
rest 2 min
Run 400 m @ 90% (1:28)
rest 3 min
Run 400 m @ 100% (1:26)
rest 1 min
Run 400 m @ 50% (2:41)
rest 1 min
Run 400 m @ 100% (1:34)
rest 1 min
Run 400 m @ 50% (2:31)
rest 1 min
Run 400 m @ 100% (1:29)
rest 1 min
Run 400 m @ 50% (2:23)


Notes: Ran all of these in my Vibrams. Felt really smooth and was able to maintain the forefoot running on all runs...however...3 hours later I am wondering if I will be able to walk tomorrow. My calves are pretty tight and fatigued.

I am terrible at gauging my percentage of effort on runs. The first 400m I coasted in at 1:34. I felt really good. Almost wish I would have pushed it as hard as possible to see how fast I could have ran. My best prior to today was 1:29ish. I ran the 4th 400m in 1:26 (PR by 3sec).

Timed Clean Grip DL, Squat Cleans, Squat Clusters, and Rows

Wednesday 12-22 OPT Day 90: 

TRAINING:
A. Clean Grip Dead Lift - build to a heavy triple in 8 min - NOT a 3RM effort
rest 1 min
B. Squat Clean - build to a heavy single in 8 min - NOT a 1RM effort
rest 1 min
C. Squat Clean Thruster x 3 touch and go on the minute for 8 minutes - choose heavier than lighter
rest 1 min
D. Row 2K @ 90%

Training Outcomes:
A. 135-225-275-315-350
B. 135-165-195-215-225-240
C. 135-135-150-150-150-150-150-150
D. Subbed 1mile jog @ Z1...was definitely not @ 90%...

Notes: I was hurting all the way through this one. I got to 350 on the DL and my back was super tight. I might have had time to get another set in...I even put on 370, but decided to stop. I haven't felt this fatigued in the posterior chain in...well...ever...

"OPT 3"

Tuesday 12-21 OPT Day 89:

TRAINING:
"OPT 3"
completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps

FS 3RM: 285# (10# PR)
2RM Snatch: 205# (25# PR)
Max COVP PUs: 33 (3 less than last time)

Post score as front squat high in kg + snatch high in kg + chin up reps
(i.e. 130+90+54 = 274)

Score: 130 + 93 + 33 = 256

rest exactly 15 min after last set of chin ups (actually about 5-7min)

For time:
25 burpees
Row 300 m
25 burpees
Row 300 m

As Rx'd: 3:36

IWT: Hang Power Snatch + Burpee Broad Jumps/Double Unders, Kettlebell Swings + Gassers/Burpees

Monday 12-20 OPT Day 88:
TRAINING:
3 sets:
12 hang power snatch - 115#
2 x [30 sec burpee broad jumps/30 sec double unders]
rest 2 min
(rest 5 min including last 2 min of last set)
+
3 sets:
15 KBS heavy! (85#)
2 min Airdyne @ 90% Subbed 2 x [30 sec Gassers/30 sec burpees]
rest 2 min
(rest 5 min including last 2 min of last set)
+
5 sets:
30 total alternating Russian step ups unweighted - 24" box
rest 20 sec
30 m bear crawl - 25#/15# DB's per hand on carry
rest 20 sec

Training Outcomes: Everything as Rx'd. Used 85# on KBS. Subbed 30 sec of Gassers and 30 sec of Burpees x 2 for the Airdyne sprints.

Notes: I have a hot searing pain that flares up spontaneously and unpredictably in my left, interior bicep towards the distal insertion point.

Oh..and my lower back is almost numb from the MP WOD yesterday and today's WOD...completely wrecked...the "OPT 3" scheduled for tomorrow is going to be AWESOME!!! Can't wait...

Split Jerk, CTB Pull-ups, and Heavy DL, GHD Sit-up Metcon

Training for Sunday 12-19 OPT Day 87:
5 sets:
Split Jerk - 3 reps @ 80% effort; rest 20 sec
20 CTB chin ups; rest 4 min
+
MP Metcon:
3RFT of:
10 DL 315#
30 GHD Sit-ups

Training Outcomes:
SJ: 225-225-230-230-230-235*
CTB PUs: UB, UB, 12-6-2, 13-4-3, 13-3-2-1-1*

MP Metcon As Rx'd: 4:56

Notes: It felt good to do some SJ work today. Felt like I was able to get into a groove by the end. I did an extra set @ 235# for grins. My grip was toast on the PUs. I was having to kip from a dead hang. I could not keep my momentum going.
Low back and hips are toast from the MP WOD. Liked it, but not planning on doing it again for a while...Mikko Salo did this in 3:54 with 315#...he must have seriously stroked everything in the WOD...freakin Stud!

IWT: Push Jerk and DUs + Thrusters and SDLHPs + Body Squats and KTEs

Training for Friday 12-17 OPT Day 86:

3 sets:
12 push jerk - 135#/95#
AirDyne 90 sec @ 90% (Subbed DUs)
rest 2 min
+
3 sets:
10 thrusters - 115#/80#
Row 90 sec @ 90% (Subbed SDLHPs with a 45# BB)
rest 2 min
+
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec

Training Outcomes:
Double Unders/Round: 85-92 (60UB...new PR)-62 (239)
SDLHPs/Round: 59-58-60 (177)
Body Circuit: Did the first two rounds of KTEs UB and made it to rep 12 on the third round. Grip didn't go, but core fatigued out on me. All BS were UB...slow...but UB.

Notes:
In hindsight, I think going for the PR on the DUs in the second round of the first IWT roasted me for the third round of DUs...but at the same time, I wish I would have kept going on the DUs. I stopped because I was looking ahead trying not to fatigue out too bad, not because I missed. I may have been able to squeeze out another 8-10...who knows...the SDLHPs just plain sucked...forearms are going to be sore...

Clean Grip Deadlift @ 55%, Power Cleans, KBS, and GH Raises

Thursday for 12-16 OPT Day 85:

TRAINING:
A. Dead Lift - 55% 1RM; 10 sets of 2 @ 11X0; rest 45 sec
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are challenging
C. KBS - 15 heavy overhead unbroken x 3; rest 60 sec
D. GH Raises @ 1010; 12 x 3; rest 45 sec

Training Outcome:
A. Reps and Recovery as Rx'd. DL Loads: 270x6; 275x5
B. 185-205-225-245-265-285(fx3)
C. 70-90-100; Reps as Rx'd, recovery was about 90sec.
D. as Rx'd
Notes: DL was easy. Had to fight back the urge to go up in weight. Just focused on staying tight and cueing my abs. I really tried to work on a high and aggressive pull and speed through the elbows when receiving the bar on the PCs. Went for a 5# PR but missed. KBS weren't bad at all and GHRs weren't either.

OPT Day 84

Wednesday 12-15:

TRAINING:
12 sets:
3 Overhead Squat - 75% 1RM; rest 10 sec
1 weighted chin up; rest 0 sec
10 CTB chin ups; rest 3 min
(progress chin up weight per set if you can)
+
build 240 sec of front leaning rest
(feet elevated 6 inches off ground, hands on rings 4 inches off ground, body in plank position)

WOD as Rx'd: I used 205# for the OHS which is between 75% of 270-275#. 275# is my best on record back in June. I havent gone that heavy or touched that since. I think the heaviest I have gone is around 250ish last week or so after running the 400's. I did dump the weight once on the 3rd rep of the 11th set. I lost my balance going up and it came forward on me. I cleaned it up and put it over head and redid the set of 3 relatively easy. Just had to stay mentally and physically tight.

Weighted Pull-ups: 25-30-35-40-45-50-55-60-65-70-75-80 (last couple I had to kip to get it.)
CTB Pull-ups: All UB. The last set I had to hang between reps 7-10. I was struggling.

Cut the recovery time down a bit due to time. I would stop my watch at 2:30 and then get under the weight and jerk it up. I probably started around 2:40ish thgough. I feel like I could have cut it more in hind-sight, but the Pull-ups would have been tougher for me. Transitions between weighted PUs and CTB PUs was a little awkward and definitely took longer than 0 seconds...maybe 5 or so.

OPT Day 83

Training for Tuesday 12-14:

A. 3 muscle ups on the minute for 10 minutes
rest 1 min
B. tabata box jumps - 20/14"- low score
rest 1 min
D. Metcon:
As many rounds in 12 minutes:
2 elevated HSPU (used parallettes)
4 R TGU - 16kg (40#DB)
4 L TGU - 16kg (40#DB)

A. as Rx'd, no misses. May try to do this again sometime, but do 4 on the minute instead.
B. 15-14-13-11-12-11-11-11
C. 5 rounds + 2HSPUs + 4 R TGU + 2 L TGU
*Used a 40# DB instead of a 35# due to lack of resources. Stacked up two 45# bumpers between the parallettes and used them as a reference to lower to for the HSPUs. Did the first 2 rounds of HSPUs UB, but the last 3.5 were singles.

OPT Day 82

Training for Monday 12-13:

"gaucoin"
6 sets for largest rest time:
Power Clean x 2
Push Jerk x 2
Squat Clean x 2
Row 350 m

(weight used is 155# for males, 100# for females; your watch is set on a 2 min 30 sec countdown timer for each round; the rest left over after each round is your total score; i.e. start the timer as soon as you start your 1st power clean, what's left after the row is your rest and your score for round 1...repeat; if you fail to make the 2:30 cut off in one round, finish the round, but minus those sec to your total rest time at end)

Rest times per round: 1:27*-1:31-1:30-1:27*-1:24-1:32
*Did an extra PC. I had a brain fart and instead of transitioning straight into the PJ after the PC I dropped the weight and had to PC it back to Jerk it overhead.

Total rest time: 8:51

OPT Day 81

In lieu of doing the Max C&J in 10 min we opted to pull out an old WOD from a month or two back.

Halting Snatch Grip DL @ 1123: 135-185-225-255-275*-295-315-325

Halting Clean Grip DL @ 1123: 350-375-400x1 strapped up for 2-3. 3rd rep was ugly. Count as a miss.

CJ on the minute: 70% x 3, 75% x 3, 80% x 3
195-210-225 as Rx'd

CJ off the clock: 235-245-255-265 failed on Jerk. Didn't even attempt it.

Clean pulls 3x3
270-285-305-225 S-Pull

FS: 3x2 @ 85-87%
255-265-275

OPT Day 80

Training for Thursday 12-9:

3 Rounds for time of:
7 Squat Snatch - 115/75#
9 Burpee bar jumps (jump over your bar)
30 UNBROKEN Double Unders

TT: 5:43

DUs: 23-7, 16-4-8-2, 30UB

Bench: x 5 (Worked on narrowwer grip and keeping elbows in rather than out.)
135-185-205-225-245

Omni Grip (no rest): 135# AMRAP (21 Close Grip, 3 wide grip)

Push-ups: 20 narrow (thumbs in armpit), 20 wide

OPT Day 79

Training for Wednesday 12-8:

Sharpening:
A. Hang Squat Snatch - 95# x 5-10 @ high speed; rest 1 min x 3
B. Power Clean - 3 sets of a tough single; fast and explosive; rest 1 min
C. Chin Ups - 10 unbroken - focus on breathing and speed; 3 sets; rest 1 min
D. Run 10 min; 1st minute and last minute @ threshold pace, middle 8 slow and easy.

Outcome:
A. as Rx'd @ 95#'s x 10 reps
B. 135-185-225-240-260-275-290f-290(HPC)
C. as Rx'd
D. as Rx'd

OPT Day 78

Training for Tuesday 12-7
Fran: (supposed to be a traveling Fran, but we omitted the traveling part)
21-15-9 reps of
Pull-ups COVP
95# Thrusters

as Rx'd: 3:34

Had to break the set of 15 3x's and the set of 9 PUs about 4x's...maybe 5. I was at complete muscle failure on the PUs. This is time is about 45sec off of my best Fran time ever, but I did not do COVP PUs then.

All Thrusters were UB and pretty easy in retrospect.

Not to self...next time use the PU bar with the narrower grip. Not sure how much of a difference it would make, but I used the wider grip wrack and was at complete muscle failure by rep 8 on the PUs. I narrowed my grip and it felt a lot better on the last round of 9...although it was still severly broken due to muscle fatigue.

OPT Day 77

Training for Monday 12-6:

Peaking:
A. Power Snatch - 2-3 x 3; rest 5 min
B. Squat Snatch - 50% max snatch touch and go x 5; rest 45 sec x 3
C. Run 200 m @ 95%; walk rest 90 sec x 2

A. 95-125-145-165-180-190-200x1
B. 105# as Rx'd
C. As Rx'd. Ran in Vibrams and was a little sketchy starting out. Felt like I was really feeling my way through the run. No excuses though...I am just slow. Both runs were around 33-35 seconds each.

Cash Out: Practiced some HS walking to grease the groove a bit. Starting to get to the point where it feels pretty natural.

OPT Day 76

Training for Saturday 12-4

Part 1: Aerobic power:
Run 400 m @ 95%
Rest 2 min x 3
(10 min HSPU parallette practice) Skipped this for time reasons
Run 400 m @ 95%
rest 2 min x 3

Part 1: Short on time so we only did 4 rounds. Rested 3min between 3rd and 4th 400m. Recovery for other rounds was 2min as Rx'd

1:35-1:30-1:33-134

rest as needed

Part 2:
lactate training:
OHS - build to a tough 1 quickly - NOT a 1RM
(perform a few fast ring dips b/t sets)

rest 3 min

Metcon:
30,20,10 rep rounds for time:
OHS - 50% BWT (100#)
Ring Dips

Part 2:
OHS: 95-135-155-180-195-210-225-240-250(failed to jerk it up to lock out so I stopped. All others were done from a rack jerk to start)

Metcon as Rx'd: 4:19

All OHS were all unbroken with a few pauses here and there, but Ring Dips were a different story...
1. 10-10-5-5
2. 5-4-3-3-3-2
3. 3-2-1-1-1-1-1

OPT Day 75

Friday 12-3:

Sharpening Strength:

A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row Sprints: 15 sec @ maximal effort; rest 45 sec row easy x 6

A. 275-290-305(f)-295(f-close)-290-295(f-again...close)
B. 45-55-60-70-75-85(x2)
C. Subbed 15 sec of burpees AFAP and 45 sec recovery run around the weight room.
My bench is so weak...and benching with Ben and Clint make it seem even worse...the most I lifted today was when I helped Ben unrack the 415# he pressed...

OPT Day 74

Training for Thursday 12-2


Peaking Strength:
1. Start @ 70/45 kg on the barbell and on the minute for as many minutes perform 1 squat clean; add 5kg to barbell per minute.

1. 155-165-175-185-195-205-215-225-235-245-255-265-275-285(f)

rest 5 min (didn't rest more than 1-2min...just kept going)

2. Using the weight you finished with Dead Lift it on the minute for 2 reps every minute; add 10kg to barbell per minute.

2. 285 (did 1 HPC after 2nd rep)-305-325-345-365-385-405-425-445-460*-470*

*I wanted to go into uncharted territory today so I rested about 1:30-45 between sets and only put on 15# then 10#. All sets up through 445 were as Rx'd though.

All Reps were Clean Grip.
3. for time: 50 HSPU on parallettes
1-5-5-5-5-5-4-4-4-3-3-3-1-1-1

Didn't see the "For Time" part of this. It probably took me 10-15min to complete.