OPT: Week 14, Day Three

Friday 9-20 

TRAINING:A. 1 1/4 front squat 3-5x5; rest 2 min
95-135-185-235-245-255-265-275(4)
B. Front rack barbell reverse lunges; 20 continuous alt'ing steps x 4; rest 2 min
135-135-135-135
+
15 unbroken KBS 2 pood
Run 200m @ 90% (Garage Door to Pole before Ditch - walk back)
rest 3:30 x 6
as Rx'd

Lower Body Volume, Week 4

Thursday 8-2

TRAINING:
A. Deadstop Good Mornings - 5 x 5
115-145-165-185-185-185-195-205
B. OH Walking Lunges - 3 x 16 steps + Reverse Lunges - 1 x 8/leg
OH WL: 45-125-135-145; RL: 75# DB's

IWT: Big Red Programming ;-)
3 rounds of:
3 tough (Hang) Power Snatch
10 Burpees - AFAP
25 Double Unders
rest 3-4 min b/t rounds
+
3 rounds of:
3 tough (Hang) Power Clean
10 Box Jumps- AFAP
15 Kettlebell Swings - 70#

IWT Details:
HPS Loads (w/ straps): 185-195-205(x1 and almost hit second rep)-185
Burpees as Rx'd and DUs all UB
+
HPC Loads (w/ straps): 255-265-275
Box Jumps: strung 2-4 TnG together at a time on the first round, second round was 1+9 Tng, and the third round was 10 Tng UB.
KBS were also all UB.

Cash-out:
Tumbling in the wrestling room:
5 somersalts
5 right shoulder rolls
5 left shoulder rolls
8 Ninja rolls (left shoulder, right shoulder, rinse and repeat)
Bearcrawll D/B
3 cartwheels right
3 cartwheels left
+
Sled Sprints/Hand Pulls D/B (driveway to end of fence and back) - 90# x 4 (1 in the gravel and 3 on the road)
+
Ab Wheel - 3 x 20 (5+15)

Lower Body Volume, Week 2 + IWT

Tuesday 7-17

TRAINING:
A. Dead Stop Good Mornings for Speed - 5 x 5
95-135-145-155-165-165-165-165
B. Reverse Lunges - 4 x 8/leg
70-70-70

+

C. IWT:
3 Tough Hang Power Snatches (185#)
Plate pushes - Down and Back x 3 (sucked...)
rest 3-4min
+
3 Moderate Hang Power Cleans (240#)
Plate pushes - Down and Back x 3 (Really...really sucked)
rest 3-4min
+
3 Tough Hang Power Cleans (265#)
50 Double Unders (Very Broken...)

Cash-out:
Did some inverts to a skin-the-cat back to a front lever movement on the rings to get a good stretch on the shoulders/thoracic area. Felt really good.

Also hit some free hand stands and some hand stand walks. Need to remember to do those regularly.

Notes: Hammy is on the mend. Really guarded it on the Good Mornings but it didn't give me any trouble. Lunges don't bother it at all and the Hang-Power versions of the lifts felt good. I believe the strain is low enough that it doesn't activate during those movements.

It really felt good to feed the animal today. Haven't done an IWT/Metcon-like WOD in a long time. Glad we are going to be able to add that component regularly on Wednesdays.

Max Effort Lower Body, Week 1

Monday 7-9

TRAINING:
A. Reeves DL x 3's
135-145-155-165-175-185
B. Sumo DL from Deficit - 1 x 1-3* *ME
225-275-315-340-365-385-405
C1. Push Press - 5 x 5
135-155-175-195-205-215
C2. BB Split Squats/Lunges - 4 x 8/leg
95-105-115-125-135
D1. DB Rows - 3 x 10
75-85-95
D2. Ring Dips - 3 x 10-15
12-12-15
D3. Neutral Grip Pull-ups w/ Fat Gripz - 3 x 6-10
4+6-6+4-6+4*

Notes:
Went for 425 on the SDL and pulled my right hamstring. I think it is a minor strain/tear due to the fact that I still have full ROM as far as flexion and extension goes, but I lights up when I try to do a sit and reach or touch my toes with a straight leg. Trying to be diligent about icing and stretching.

I finished the workout. The split squats/lunges didn't aggravate it but I stayed light anyway. I did omit the RDL work and modified the snatch-grip BB rows to DB rows in order to avoid activating the  hammy.

I am going to try to hit some straight sets next time for the PP around BW or a bit higher. Felt like I was feeling a lot of the movements out today...especially with the injury.

I liked the Fat Gripz, they definitely added a new dynamic to the pulls. Can't wait to try them with other movements. Forearms definitely got a pump!