Standing Press + Wtd Pull/Chin-ups, IWT: TnG DL (80-85%) + SDLHPs; IWT: Push-Press (80-85%) + AMRAP Double-Unders in 60sec

Saturday 8-13 OPT Hodge-Podge Day 215

OPT TRAINING:
A1. Standing Press @ 22X2; 3-5 x 5; rest 45-60 sec
(2 sec down to rack, pause 2 sec on rack, ecplode up, 2 sec pause overhead)
A2. Wtd. Pull-ups @ 31X0; 2-3 x 5 rest 3 min
B1. AMRAP Dead-Hang Chin-ups
B2. AMRAP Dead-Hang Pull-ups

WORK CAPACITY (IWT) TRAINING:
3 tough TnG DL
Row 400 m @ 90%
rest 2 min x 3
+
3 tough Push Press
60 sec double unders AMRAP
rest 2 min x 3

CORE TRAINING:
A. GHD Sit Ups - 20,15,10,5; rest 45 sec

(try to complete unbroken)
B. GH Raises - 20,15,10,5; rest 45 sec
(try to complete unbroken)

TRAINING OUTCOME:
OPT
A1. 135-145-155-165-170(4+1 PP)
A2. 35-45-55-65-75*-75**(alternating PU/CU + Dead Hang AMRAP CU/PU)
B1. AMRAP CU - 12 reps
B2. AMRAP PU - 9 reps

WORK CAPACITY:
TnG DL - 405-415-425
SDLHP w/ 45# KB as Rx'd
+
PP - 205-215-225*
DUs - 65-55-52

CORE TRAINING:
A. UB
B. UB

Notes:
Had to kip on the last rep of the 75# PU/CUs to get the third rep. Didn't quite make it over the bar on the last set of CUs. Also, I had a slight dip and catch on the PP at 225# on reps 2-3.