OPT Day 6

Training Day 6 WOD:
A. OHS @ 3011; 3,3,3; rest 3 min
(keep @ 80% effort)
B. Dips @ 3011; 6,4,2; rest 3 min
C. Run 800 m @ 80% x 1

Training Results:
A. OHS @ 3011; 3, 3, 3: 205-215(x2...lost it on the 3rd rep on the way up)-215-225
B. Weighted Ring Dips @ 3011: 25#-45#-75#(x3) In hindsight I should have gone heavier. They were really pretty easy. I just didn't know what to expect with the rx'd tempo. I will know for next time.
C. 800m @ 85%: 3:21

Cash-Out:
Max rep Ring Dips (x27)
Handstand walks across the weight room and foam rolling.

OPT Day 5 Continued...

Buy-in
Life WOD: Push Mow Lawn
as Rx'd: approximately 30min

OPT:
Run 1K
rest 4 min
Run 1k

as Rx'd:
4:27-4:34...I hate to run...therefore I must...

MP WOD 100814: 7x1 Weighted Pull-ups
BW: 200#
45-65-85-95-105-115-115(f-eye level)-105

PR by 5# from last time back in March '10

Cash Out:
Legless Rope Ascent 20" x 2

OPT Day 5

Buy-in: 
2 rounds of:
15 OHS with PVC
15 GHD SUs
15 BE
4 HSPU from Parallettes (No bumpers, about ear depth)
3 PC with 95# & 115# respectively


Training:
3 reps of T-Line drill @ high effort: rest 2 min x 3
rest 3 min
5 sets:
Power Clean - 3 heavy
rest 0 sec
Sprint 20 m accelerating to 80%
rest 3 min
+
5 sets of 6 strongman med ball tosses

Training Outcomes:
T-Line Drills: Hadn't done these since offseason training in college. They were a bit of a throw back. Felt good though. I had the wife and kids with me and she timed me, but in all the chaos and with her and the kids taking turns I did not record them. But I know my last two were 11.46 and 11.49 respectively.

PC Weights: 185-205-225-240-250

Med Ball Tosses were fun too. Felt good to open the hips up.

Cash-out: Unbroken Handstand walk across the weight room (approx 45ft) and 4 HSPUs from the parallettes to stacked 45# and 25# bumpers.

OPT Day 4

Buy in: SQT from 100809

as Rx’d: 3:50…runs sucked...never have been good at it. Just not geared for speed with anything over about 15-20 yards. Ground to overhead wasn’t bad.

OPT WOD: Day 4 (Still running about 2 cycles behind on the OPT site.)

“OPT 3”
Within 60min perform (in this order)
3RM Front Squat,
2RM Snatch (no more than 2sec between reps)
1 attempt at max rep Pull-ups (chin must break vertical plane of bar).

as Rx’d

FS: 275 (this is the heaviest I have gone since I hurt my hip about 4 weeks ago. I am okay with this. Felt worked, but not hurting. Might have had another 5-10 in me, but I have gained a little more wisdom and perspective since last time. I am taking the climb back up slow and steady looking for small successes.

2RM Snatch: 170 (5# below last weeks 1RM) Went ahead and tried 180# for 2. Got it once, but failed on the second rep. That’s a 5# increase from last week. Still 5# off my PB.

Max Rep Pull-ups: 36 (41 is my PB, but I can’t say they all broke the vertical plane of the bar…I didn’t think that would make that big of a difference, but I could feel it towards the end. I did standard kip because of this criteria. I was afraid I would bust my chin again if I hung my chin over the bar and came back down with the butterfly.

Cash Out:
Annie as Rx’d (unanchored SUs): 5:44 (PR by 14 sec)

DU breakdown per set:
50: unbroken
40: 35-5 (hit my shoe)
30: 28-2 (So close...but again…my blasted shoe)
20: unbroken
10: unbroken

HSPU Practice, 5 sets at full effort of Wall ball, HPC, KBS

Training OPT Day 3:

10 min HSPU practice (alone, rings, E-ROM..)
+
5 sets @ full effort:
25 unbroken wall balls - 20#/12# to 10 ft
20 hang power clean - 105#/80#
15 KBS - 2/1.5 pd
Rest 2:30 b/t sets EXACTLY

Training Results:
HSPU practice went well. I finally made time to practice the Ring HSPUs and had some success. I was able to get inverted without biting it and I was able to knock off two sets of 4 Ring HSPUs. I went for a third attempt but when I got inverted, I just could not press to lock it out. I did get another single after the WOD.

I want to be able to do these on command, so I am going to try and make time to work on these more often.

5 sets of WB(unbroken), HPC, and KBS as Rx'd
1:57-2:04-2:20-2:26-2:36

Total Working Time: 11:23

$-out: 3x5 HBBS 3311 tempo
45#-135#155# - Just wanted to feel some weight on my back and grease the groove. Nothing too serious.

OPT Day 2: PP, PJ, Ring Rows,

Training:

A1. Push Press/Push Jerk - 2.2 x 5; rest 3 min
A2. Horizontal Ring Rows @ 2020; amrap x 5; rest 3 min
(feet elevated to height of rings)
+
10,9,8,7,6,5,4,3,2,1 rep rounds:
Dips
GH Raises
(take exactly 8 breaths b/t movements)
+
100 GHD Sit Ups for time - 2 hands overhead

as Rx'd above:
A1: 185-195-205-215-225(1PP)-205
A2: 13-12-12-10-10
+
Ring Dips and GH Raises
+
100 GHD Sit-ups - 2 hands overhead in 5:04

OPT Day One: 185# DL and Double Unders

First day of the 2010 Football season is underway. It is back to 6am WODs. I am planning on giving OPT’s WODs a go. I have been lurking around on his blog for the past few weeks and his programming intrigues me. I am going to stay about 1-2 cycles behind so I can figure all the rx’d tempos and ordering of the programming.


...but I did want to get some heavy DL in so…

Strength WOD: Deadlift
WU x5reps each: 135-185-225-275

Worksets 5x5
325-355-375-385-395 (5# increase from last week)

I wanted to go go for 405, but I noticed my back starting to round on the 4-5 rep of 395. I decided to stop there and live to fight another day.

Metcon:
OPT WOD from 7-29-10
3 Rounds for time of:
21 Deadlift, 185#
50 Double Unders

as Rx’d: 6:38 (DL’s unbroken, DU…very broken…)