Wednesday 1-5 OPT Day 97:
TRAINING:
Row 10 min warm up - sprint last 10 sec of every minute
rest 3 min
3 muscle ups on the minute for 10 minutes
rest 3 min
1 challenging HSPU every 30 sec for 10 minutes - adjust height as needed to "just get" rep every 30s
rest 3 min
5 sets:
20 walking lunges controlled
20 push ups contolled
20 GHD sit ups controlled
rest 3 min
row 10 min cool down - sprint last 10 sec of every minute
Training Outcomes/Notes:
Subbed running around the parking lot for the 10min row warm-up. Actually took about 4min instead of 3min between the running and the MUs. It took a bit to make the transition from the cold to the weightroom.
All HSPUs and MUs were UB and completed as Rx'd. We used a 45 + 25# bumper as reference for the HSPUs.
The circuit at the end ended up being a continuous one...and after looking at it again, I think that was the intent. We thought we were supposed to have a 3min break between rounds, but I think the 3min only intended to be between the circuit and the last 10min row. Everything was slow and controlled and UB. I did rest 1min between the first and second round and about another min waiting on the GHD during my fourth round. I did KTEs 2 of the 5 rounds and came back after meetings to do a third round of KTEs. All KTEs were UB and GHD SUs were both hands touching deep, over head.
We ran out of time and did not get to do the last 10min run.
PM Work: Back Squat x 3reps, Stretch, and Ice
135-185-215-245-275-300
Went in and did some squat work just to grease the groove. I didn't go very heavy. I just did sets of 3 with about a 32X1 tempo. I was really slow, deliberate, and controlled through as full a ROM as I could physically muster. It felt good. I tried to focus on driving knees out, staying tight, and a good hip drive out of the bottom.
Going to need to really do some good mobility in the hips and shoulders tonight for tomorrow's WOD. I am freakin tight and sore in both of the aforementioned areas...
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