Linda

Saturday 4-30 Retest of Linda from 2/2/11 @ 193.4#:

Today's BW: 188.8#

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (283.2#)
Bench press: body weight (188.8#)
Clean (Power): 3/4 body weight (141.6#)

Set up three bars and storm through for time.

Training Outcome:
Loads from 2/2/11 @ 193#: DL-290#, BP-195#, PC-145#
Today's Loads (4/30/11): DL-285#, BP-190#, PC-140#

TT as Rx'd: 13:09
(TT from 2/2/11: 15:31)
 
Notes:
DL: UB except the round of 6 (4+2)
BP: UB
PC's: UB for the most part. I had to regrip once around rounds 7-5. and had a miss on the 4th rep on the round of 5. Tried to eek out al five and didn't rack it completely. Never came off the bar though.
 
Cash Out: Did a little WOD with the boys just for fun.
3 rounds of:
Skipping (wall to wall)
10 Push-ups (actually did 10-20-20)
10 Sit-ups (actually did 10-15-20 w/ last two sets on GHD)
Bearcrawl (wall to wall)

Metcon Medley: Goblet Squats + Ring Dips, Rows + KB Swings, Wall Ball + Pull-ups, Burpees + Box Jumps

Friday 4-29 OPT Day 168:

TRAINING:
Metcon A:
3 rounds for time @ 85%:
20 goblet squat - 2pd/1.5 pd
15 ring dips

rest 10 min

Metcon B:
3 rds for time @ 90%:
Row 250 m
12 KBS - 1.5/1pd

rest 10 min

Metcon C:
3 rds for time @ 95%:
15 wall balls
15 chin ups

rest 10 min

Metcom D:
3 rds for time @ 100%:
10 burpees
15 box jumps - 24"/20"

Training Outcome:
A. 3:05, B. 2:58, C. 2:56, D. 3:48

Total work time: 12:47

Notes:  Used a 70# DB on part A and subbed 25 SDLHPs for Rows on part B. Had me sweating by the end...and we recovered 8min the first two recovery times and the full 10min before the burpees...and you can probably figure why...

30X0 Front Squat 3-2-1, Power Snatch, Touch and Go Power Snatch, Burpees

Thursday 4-28 OPT Day 167:

TRAINING:
A. Front Squat @ 30X0; 3,2,1; rest 5 min
B. Power Snatch - build to a tough single quickly - leave some
C. Power Snatch touch and go - 5 reps; rest 1 min x 3 - light and fast
+
D. Row 10 sec @ max effort
rest 3 min
Row 15 sec @ max effort
rest 3 min
Row 20 sec @ max effort

Training Outcome:
A. 135-185-225-255(2): 285(3)-295(3)-320(f)-315(f)-305(1)
B. 135x2-165x2-185x1
C. 160x2-155-155-165
D. 12-9-7

Notes:
Came out like a Lion and finished like a Lamb this morning. I felt good on the set of 3 @ 285#. It felt easy so I bumped up to 305 (or so I thought) and did it 3 times. Then, as I was changing weight I realized I only had 295# on. That totally messed with my mental mojo. I had planned on jumping from 305#-320# since it what I thought was 305# felt so light. But I realized it was really 295# not 305#. I tried 320# anyway and came out of the hole about 6-8" and then lost it. Eventually I ended up backing down to 305# and did one rep. I felt light headed and saw stars after the first rep so I racked it. I was pretty much done after that.

Hang Power Snatch 3x3, Snatch Balance 3x3, IWT: Clean and Jerk, Burpees, and Chin-ups

Monday 4-25 OPT Day 166:
TRAINING:
A. Hang Power Snatch - 3 x 3 @ 80%; rest 90 sec
B. Snatch Balance - 3 x 3 easy effort; rest 1 min
C. 5 sets @ 97-100%:
5 clean and jerk - 135/95#
10 burpees
15 chin ups
rest walk actively 6 min b/t sets

Training Outcome/Notes:
A. 135-155-170*-180(1)-170*
B. 135-155-175-195
C. As Rx'd...5min recovery
*Had to drop after 2nd rep and do a quick regrip before the 3rd. Quads took a beating on the return from overhead...

Weighted Chin-ups, Ring Dips, AMRAP COVP Chin-ups, Ring Rows, Ring Push-ups, Good Mornings, Double Unders

Saturday April 23 OPT Day 165:

TRAINING plus some:
A1. Weighted Chin-ups, Mixed Grip 2-3 x 4
A2. Ring Dips AMRAP x 4, rest 3min
B1. AMRAP strict COVP Pull-ups (pronated grip), 1 atempt; rest 3min
B2. AMRAP strict COVP Chin-ups (supine grip), 1 attempt
C1. Ring Rows 3x8
C2. 75# Good Mornings 3 x 20; rest 1min
D. Ring Push-ups; AMRAP x 3 attempts
E. DUs AMRAP 30sec; 30sec rest x 8

Training Outcome/Notes:
A1. 65-75-75-75-80
A2. 20-20-16-21-18
B1. 13
B2. 10
C1. as Rx'd
C2. as Rx'd
D. 21-21-18
E. as Rx'd...left my note with reps in my dad's shop.

Resources were a bit lacking for this one so I added and subbed as I had to and made due with what I had in the shop. Still felt like I got a pretty decent workout. Didn't do anything too strenuous in the way of a metcon, but got some decent work in...especially for being out of town.

TESTING: "Every Rep Counts" Wall Ball, Box Jump, Deadlift, Burpees

Friday 4-22 OPT Day 164:

TESTING: "every rep counts"
as many rounds in 20 min:
10 Wall Balls - 20/# to 10 ft
10 Box Jumps - 20"
10 Dead Lifts - 205#
10 Burpees

Training Outcome:
WOD as Rx'd: 10 complete rounds + 10WB + 5BJ
(finished the 11th round + one more to round off to to an even 12 rounds after time expired)

Notes:
Everything was done UB. Had a few pauses on the box jumps do to loss of balance/rhythm, but I was able to just hop up and down and not step down. I believe that made a big difference. Broke out the new medicine balls for the Wall ball shots. In all actuality I think it felt lighter (same mass spread over larger area)than my homemade ball...but it was definitely more awkward due to the shape of it. It's kind of big and cumbersome.

The DL felt like a break. I am pretty decent at cycling through light-moderately heavy DLs. The burpees sucked...like normal. Hard to call them UB because they were just slow and methodical with no real breaks. In otherwords I went back to the floor as soon as I clapped overhead, but I did not just tear into them knowing I had 20 min of this junk.

Z1 Running, 1pd TGU, GHD Sit-ups, Lunges, Z1 Running

Thursday 4-21 OPT Day 163:

TRAINING:
10 min airdyne @ Z1
+
25 TGU/arm slow and steady - 16/24 kg
+
20 sit ups; rest 1 min x 3
+
100 lunges slow and steady
+
10 min airdyne @ Z1

Training Outcome/Notes:
Subbed jogging for Airdyne. TGU as Rx'd. all 25 UB on the right side and then took about a 5sec pause after rep 16 on the left side. Still have a nice sore spot on my backside from the last time we did SUs so I opted for GHD Sit-ups instead of the Rx'd regular ones. Lunges weren't bad at all. Nice and easy like it said.