OPT: Week 32, Day One

Monday 1-20

TRAINING:
A. jerk balance - 5 sets of 3; rest 1 min - low load, high efficiency

95-115-115-135-145-145-155-155-165
B. push press - build to a max in 12 min - MAX 6 attempts
185-195-205-215

+
6 sets - change order per set @ 90% each set: rest 4 min btw sets
[25 WB's -20/14# to 10ft, 20 PP - 95/65#, 25 KBS - 1.5/1 pd, Row 400 m, 4 x 20 unbroken DU's]

25 WB
20 PP - 95#
25 KBS - 60# KB
40 SDLHPs - 45# BB
4 x 20 UB DUs
rest 4min
+
25 KBS - 60# KB
20 PP - 95#
40 SDLHPs - 45# BB
4 x 20 UB DUs
25 WB
rest 4min
+
4 x 20 UB DUs
25 WB
40 SDLHPs - 45# BB
20 PP - 95#
25 KBS - 60# KB
rest 4min
+
40 SDLHPs - 45# BB
4 x 20 UB DUs
25 WB
25 KBS - 60# KB
20 PP - 95#
rest 4min
+
20 PP - 95#
4 x 20 UB DUs
25 KBS - 60# KB
25 WB
40 SDLHPs - 45# BB
rest 4min
+
25 WB
20 PP - 95#
25 KBS - 60# KB
40 SDLHPs - 45# BB

20 PP - 95#
4 x 20 UB DUs

Notes: 

Had to stay home with a sick kid today. Fortunately I could do the workout as Rx'd at home. It was nice and I had all the necessary equipment. 

It took me a bit to feel out the Jerk Balance. I chalk outlined my split stance and my starting point so I could work on accuracy and proper depth on the drive and step forward.

ME Push Press was a legitimate push-press with not catch, all drive. Can't say that about all my past attempts.

The metcon was a slog. Felt like I slipped into survival mode and just got through it. All KBS and SDLHPs were UB. It took me until round 3-4 to realize I couldn't do DUs in the garage like I do in the wt. room. The ceiling is too low. After I figured out I need to bring my knees up instead of jump higher I hit the sets UB. Before that they were pretty split b/t UB and one break.

PP was strict with complete lock-out over head and the ears through the elbows. No dip to catch.