OPT: Week 14, Day One

Sunday 9-15

TRAINING:
A. Platform SG DL x 5's

185-207-227-255

B. Platform CG DL x 5's

295-317-339-360
C. Weighted Ring dips; 4-6x6; rest 2 min

30#(6)-30#(6)-40#(6)-50#(4+30# x 2)-40#(4)-40#(4)
D. Weighted strict T2P (Thumbs-2-Pit) Ring Pull up clusters 1.1.1x6; rest 15 sec/rest 2 min

20#-30#-40#-50#-60#*-40#-BW(4)

E1. Parallette Push-ups (Feet on small box) x 20; rest 1min

20-20-20*

E2. Ring Rows (Feet on small box) x 15; rest 1min; x 3

15-15-10+5
+
Run 400m @ 85% (around the block)

rest 2 min; x 5
1:31, 1:22, 1:26, 1:27, 1:27

Notes: 
Platform DL felt good. Strapped up on all DL. On the set of Ring PUs @ 60# the first rep was the only T2P the other two were COVP so I dropped to 40# and then did an extra set of BW. Did some extra push/pulls. Had to pike on the last 5 of the parallette push-ups to get the 20 in, but didn't come off the bars.

Arms were crazy sore from doing all the SDLHPs on Friday so I opted for doing some 400m repeats. It felt good to stride out a bit. Once around the block is pretty darn close to 400m so that's what I'm calling it. My times were about right based off of what I can remember the last time I ran 400m at the HS.

OPT: Week 13, Day One

Sunday 9-8

 
Buy-in:

KBS + EW Ladder - 40#

SG DL from platform (2x45# iron + 10# bumper) - 3 x 5 

135-185*-185*-185* (strapped)

*also practiced some movements/skills with Cael and Owen. (Goblet Squats, KB Sumo DL, Ring Rows, Skin-the-Cats, Push-up practice)

TRAINING:
A. Snatch balance (Subbed Hang Snatch + OHS) 1+1 x 3 x 5; rest 2 min
95-115-135-150-160-170* (3 HS + 1 OHS)
B1. HSPU; amrap unbroken x 6; rest 1 min

22-16-12-10-10-10 (80)

B2. Amrap (-1) CTB chin ups unbroken x6; rest 2 min

(Subbed Thumb-2-Pit Ring Pull-ups) 7-7-5-4-4-4 (31)+

For time:
50-40-30-20-10
Unbroken Wall Balls 50(UB)-40(20-10-10)-30(16-10-4)-20(UB)-10(UB)
Unbroken Double-Unders - 50(UB)-40(10-30)-30(UB)-20(UB)-10(UB)

Time: 16:30*

Notes: 

Just didn't have the mental "want-to" on the metcon today. I took about 60-75sec b/t movements to recover and attempt to get the sets UB. I don't think it would have matter if I would have rested twice that on the WBs. They would have still been broken. Just mentally weak...but at least I go work in today.