Wednesday 4/1 - OPT Repeats Day 41

Warm-up: 

RPR, Mobility, and Movement Prep

A. AMRAP GHD Sit-ups in 1 min

28 (compared to 32 in 2010)

B. AMRAP Back Squat @ 225# in 4 min

51 (compared to 42 back in 2010)

C. AMRAP Double Unders in 7 min - Subbed Single Unders after 25 DUs

428 (25 DU + 403 Single Unders)

D. AMRAP Muscle-ups in 10 min - Subbed Burpee Chest-to-bar Pull-ups

43 (compared to 23 in 2010)

Notes:

Lots of subs today. I should have pushed harder on the GHD Sit-ups. I hadn't done any of those in years, and was curious to how they would be. They really weren't bad, I just settled into a rhythm and forgot to really push it. 

Back Squat went well. I did put a belt on this time because I didn't want mt core to be the limiting factor. I hit 12 reps, then racked it, took 5-10 breaths each minute until the last minute and just kept going until time ran out.

I attempted the DUs but could not get a rhythm to save my life, so in the name of getting some work done, I decided to just get as many single skips as I could.

I have sworn off Ring Muscle-ups due to my shoulder. The Dynamic plane is not a good thing for me at this stage of my life. I would have done bar MUs, but our pull-up bars are angled really funny and make them a bit interesting. It's not apples to apples, and the skill aspect isn't even in the same universe, but I did hit almost 20 more reps than last time. 

Monday 2/10; OPR Repeats - Day 19

Warm-up:
RPR, Stick Mobility, Movement Prep

Training:
A. Power Clean  + Hang Squat Clean; 1.1 x 5 @ 65%; rest 2 min b/t sets - 185#
B. Jerk Balance + Tall Jerk; 2.2 x 5; rest 2 min b/t sets. Stay light, perfect form
85-95-105-115-125
C. Push-Press + Power Jerk + Split Jerk; 1.1.1 x 5; rest 3 min
125-140-155-170-185

PM After School
15 min Jumping rope. Hit approximately 1800 skips

Thursday 2/6; Conditioning Day

Warm-up:
RPR and Movement Prep


Training:
A. 10 min Jump Rope - 1157 (+100 from yesterday)1400 in 12:04
B. 5 ME sets for time of:5 Russian KBS - 70#10 Burpees - AFAPRest/walk/jog 1 min b/t sets
Interval Work times/splits: :30, :30, :29, :30, :29

Notes:
My left shoulder seems to be the most prominent, limiting factor in the jump ropes at this time. It fatigue and almost cramps stopping the scapula/trap area. 

Although I was able to squeeze out another hundred skips compared to last time. I’m hoping my shoulder will get back in shape the more I do them.

KB and Burpee Intervals were about what I wanted. Had a few more rounds in the tank, but tomorrow’s WO looks to be pretty CNS heavy and I don’t want to be fried going into it.

Wednesday 2/5; OPT Repeats - Day 17

Warm-up:
RPR; Stick Mobility, Movement Prep

Training:
A. Jump Rope - 10 minTotal Skips: 1057  

B. For time:
15 COVP Pull-ups - BF Kip
Row 250m (Sub 25 SDLHP 45#BB)
10 burpees
Row 250m (Sub 25 SDLHP 45#BB)
15 COVP Pull-ups - Reg Kip
Row 250m (Sub 25 SDLHP 45#BB)
10 burpees‬‪

Time: 3:18 (compared to 3:56 in 2010)


C. 50 TGUs with 35# KB @ Z1 pace
Time: 11:15-16


Notes:It’s snowing pretty good so I opted to jump rope instead of Jog a mile. 
PR’d by 38sec on the chipper. As my boy Toby said, I’m as good one as I ever was... but don’t ask me to repeat it! The drop b off is real!

I alternated 5/side until 30; then 2/side until 50 on the TGUs. Left shoulder felt pretty Janky so I didn’t push the pace much!