Wednesday 1-12 OPT Day 101:
IWT TRAINING:
5 sets:
8 Hang Power Clean - tough
Row 150 m @ 100%
rest 3 min
(intent is quick transition; high grunt effort on clean and high power output on row)
+
5 sets:
8 Dead Lift - 50% 1RM
Airdyne 30 sec @ 100%
rest 3 min
(intent is high grunt effort on DL, then high speed all out on bike)
+
3 sets:
20 back extensions
30 jump switch lunges
rest 1 min
Training Outcomes/Notes:
HPC: 175-185-185-195-205
Subbed Bear Crawls for Rows (Down and Back)
DL: 255-255-265-275-285
Burpees: 14*-15-15-15-15
*looked at my watch and only got 14 in the 30 seconds, but I did the 15th anyway. The last two sets were more like 14.5. I was just coming up when the alarm went off.
I probably should have started higher and ended around 215-220 for the HPC. Once I got warm, it got easy and it said "high grunt effort". The Bear crawls got a lot easier as I warmed up too. Although, the first round about made me reconsider.
I went way over my 50% on the DL. It felt really good this am so I jumped up in weight a bit. Still focused on speed though.
Burpees...well...yeah...they still suck...
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