Heavy Hang Power Clean, Deadlift Reverse Pyramid, Heavy Kettle Bell Swings, GH Raises, and Anchored Sit-ups

Saturday 4-16 OPT Day 160:

TRAINING:
A. Build to a Heavy Single in the HPC in as few sets as possible.
B. Deadlift Reverse Pyramid 2-4-6-8 rep scheme; rest as much as needed between sets
C. Heavy Kettle Bell Swings 15 reps x 5 sets; rest as much as needed between sets
D1. Glute Ham Raises 15 reps x 4 sets.
D2. Anchored Sit-ups 30 reps x 4 sets.

Training Outcome:
A. HPC - 95-135-185-215-240-255-275
B. DL - 465-425-375-330
C. KBS - 70-80-90-100-100
D1. GHR - as Rx'd
D2. ASU - as Rx'd

Deadlift, Clapping Push-ups, GHD Raises, Front Leaning Rest, and Double Unders

Thursday 4-7 OPT Day 153:
TRAINING:
AM WOD:
A1. Dead Lift @ 11X1; 60% 1RM; 10 sets of 2; rest 30 sec
A2. 8 clap push ups @ 10X0; 10 sets; rest 30 sec
B. GH Raises @ 10X0; 8 x 4; rest 45 sec
C. FLR - 300 sec total on rings
D. AMRAP DU's in 30 sec; rest 90 sec x 6

Training Outcome:
AM WOD:
DL: (315#) reps and cadence as Rx'd
GHD: as Rx'd
FLR: as Rx'd (FLR: 80sec-80sec-80sec-60sec)
DUs: 32-37-41-45-50-38

rest 6+ hours

PM WOD:
Row 3 min @ 90%
Row 3 min @ 50% x 2
+
Row 2 min @ 90%
Row 2 min @ 50% x 4
+
Row 1 min @ 90%
Row 1 min @ 50% x 6
(maintain same pace for all 90% efforts throughout - pick a pace and stick with it)

Training Outcome/Notes:
PM WOD:
Times and intervals as Rx'd. Subbed burpees for the 90% and a jog for the 50%.