OPT Training Day 12

I've been feeling really great lately, even better than usual, and I'm certain I can attribute it to the multi-vitamin and fish-oil I've been ingesting. Coupling those with a healthy diet of vegtables, good fats and good protien is a winning combination.

I've also been following James, Optimum Performance Training, routines to the letter and have added a couple exercises to the days I feel there isn't enough. I can tell that by the time its a rest day I'm about ready for one and by the time I have to get back at it, I'm ready to roll.

Today is a 2 part cycle:

Part 1.
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3

rest 20+ minutes

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10


Results:

a1. HSC 9, 10, 9, 10 = 38
*sit-ups* 13, 14, 14, 14 = 55
Total: 93

Subbed regular sit-ups because of no GHD machine.

b. did them quickly but had to use a swiss ball and a foot rest to perform the back extensions. Haven't had back extensions burn like that before!

Part 2: 62,60, 50, 53, 52, 52, 55, 54,54 & 63 = 555

Damn i'm going to nail these double unders.

5km row: 18:19