Warm-up:
RPR, Stick Mobility, and Movement Prep
Training/Testing:
OPT 3
In 60 min complete the following
(In this order)
A. FS - 3 RM
95-135-185 x 3
215-235-255* x1
285 x 3
305 x 3
325 (x2; DNA the 3rd)
*Belted up from here. Also wore my thick knee sleeves.
(275 x 3 back in 2010. I’m not sure if I belted for that or not.)
B. PS - 2RM
45-95-115-125-135-145-155 (x1)
Pulled it plenty high enough on the second to for a full snatch, but not for a Power version.
(175 x 2 back in 2010; full Snatch version.)
C. AMRAP COVP Pull-ups (Kipping)
41.5.
*Tied my best ever. Grip was failing, went for a +1 PR, but only got about halfway up.
(36 back in 2010)
Finished in about 50 min. In hindsight, I probably should have rested more between sets on front squat and the snatch. But I was afraid I would run out of time this morning.
Back in 2010 I hit the SQT before the OPT 3. So definitely not apples to apples here.
_______________________
Ran out of time due this. Might hit it Saturday after the tournament.
D. “SQT”
3 RFT of
10 G2OH @ 95#
200yd Shuttle (4.5-5 D/B)
Time:
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