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