OPT Week 6 Day 3

A. Split jerk 2, 2, 2, 1, 1, 1; rest 2 min Warmed up like this since I am new to split jerk 135 - 155 - 175 - 185 - 200

205 x 2

205 x 2

205 x 2

210 x 1

210 x 1

215 x 1(f) then nailed it

 

B. Parallete hspu; 30 for time (if can't perform then, do eccentrics at a 5 second count and kick back to top)I did the first five on 45lb bumpers with a kip and then I could not even get that.  I finished the next 25 in 3:14
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For time:
100 wall balls(4:12, felt like forever broke up 50, 30, 20)
75 chin ups(3:09, not bad, brok up 35, 25, 15)
50 wall balls(2:56, 26, 24)
25 chin ups(1:04, unbroken)
50 sit ups(??? for got to hit the split button between this and double-unders)
75 double unders(???)
100 air squats(2:26)

Total time 17:54

OPT Week 6 Day 2

A. Hang power clean; build to a 1rm(Wow, never found a max on this lift. I nailed 205 and got close on 210 a few times but could not quite get under it enough to hold it.  Felt back shoot somethin down my leg and that is all I needed to stop)

B. Deficit DL (2-3" platform) 3, 3, 3; rest 3 min
365
385
400(F)
390(F)
365 x 1
I shot too far on the last set, then I was huffing an puffing when I tried 390 and could not get it.  I shed more weight as fast as I could because not my rest time was way too long. I picked up 365 once and felt my back pulling a little and walked away.  Back is sore today but I will live.
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For time:
30 hang power clean (73% of A for males, 78% of A for females)150lbs for me
50 pistols
2k row - (200 SDLHP)
Cleans - 1:58
Pistols - 3:10
SDHP - 6:30
Total time = 11:39

Captain America WOD

Complete 5 rounds:

Handstand Hold - 30 seconds
Max Handstand Push Ups 11, 9, 13, 10, 11
Static Pull or Chin Up Hold at top - 30 seconds
Max Strict Pull or Chin Ups 15, 15, 11, 11, 10
Hold Top of Ring Dip - 30 seconds
Max Ring Dips 17, 15, 12, 12, 11

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*There is no time component for this workout other than the 30 sec holds.
*The goal of this workout is to develop stability in these movements through the use of isometric holds

I loved this WOD.  It defiantly puts a swell on.  I felt like Captain America after he stepped out of the capsule for the first time in his new body.  It is set up for full recovery but I kind of timed my recovery so I would be done before Jenni brought our circus to the weight room.  This is how I did it...

• Set up the watch on 30 second intervals
• Started isometric hold the instant the watch first beeped and kept it until it beeped again
• Shook out arms while the watch was beeping (it beeps for 10 seconds)
• Did the burn out on the exercise
• Rested the amount of time it took the watch to beep twice and started again on the third beep
• Rested for three or four beeps after each round

I did go a little longer on the rest times for the last round because I could tell I was going to finish before Jenni and the kids showed up.  When I do it again, I am going to measure my rest time more closely.  I think 90 seconds between sets and three minutes between rounds will work best.

I did 6 50m sprints on the minute after Jenni and the kids left.  One side note Jenni PRed on deadlift at 170lbs!

OPT Week 6, Day 1

A. Squat/Power snatch tech work 15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)
I am defiantly improving in this.  I worked on it and finished with 125 which is very easy now.  I think I will look for a new max weight as 125lbs is way over 70% of my old max and probably under 70% of my actual max. 

B. On a 90 seconds countdown clock: Perform 7 burpees and amrap muscle ups in remaining time; rest 2 min x4 sets
I got 11, 10, 10, 7.  Just burned out in the end.

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4 rounds for time:
12 kb snatch (6/arm) 1.5/1 pood
48 double unders

Rd = 1:38
Rd = 1:57
Rd = 1:56
Rd = 1:30
Total time = 7:03

I gamed this one too much. I gave  the 1.5 poods a little too much respect.  I would have liked to have some one to race on this one.  I think I could have done better.

Filthy Fifty

50 Box jump, 24 inch box (1:29)

50 Jumping pull-ups (???)
50 Kettlebell swings, 1 pood (???)
Walking Lunge, 50 steps(???)
50 Knees to elbows(???)
50 Push press, 45 pounds (1:28)
50 Back extensions (1:22)
50 Wall ball shots, 20 pound ball(2:42)
50 Burpees(5:30)
50 Double unders(:48)
Total time = 20:22

This is just about a PR.  My only faster time was back in 2009.  Back then I only taped my feet on the box instead of pushing my hips all the way through at the top of the jump and I think I subbed 100 jump-ropes for the double under back then because I could not do double unders four years ago.  So this is a PR as RXed.  I obviously did not his my split on each round but I think I can get faster in the wall ball and back extensions.

OPT Week 5 Day 3

A. Strict press clusters 2.2.2.2x5; rest 20 seconds/rest 2:30
115, 115, 120, 120, 125


B. HSPU; accumulate AMRAP sets of 3 unbroken in 8 min
21 sets of three (Lost my balance and my toe touched on one set but just for a second and I counted it anyway)
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5 rounds for time:
12 OHS 95/55
6 toes to bar
12 DB thrusters 30/15#
6 chin ups

Round 1 = 1:41
Round 2 = 1:59
Round 3 = 1:47
Round 4 = 1:57
Round 5 = 1:41
Total time = 9:06

Did not bog down in any one lift it was just a steady grind.

Evil Wheels and plate push

50 yard prowler or dog sled push w/ 180 lbs - we did 90lb Plate Push - Down and back


10 Evil Wheels - Curl bar, with 25lb plates on either side. (on knees and extend arms straight out in front of you, chest to floor and pull back to knees.)

I cleared my watch this morning so I don't have my time but judging from Ron's blog I was around 14:30.  This thing killed my tryceps yesterday and today's WOD was in the back of my mind the whole time but I don't think it affected me today so that is good.