OPT Training Day 13

My calves have been feeling pretty tight since the Rhiannon WOD from the other day and even with plenty of stretching they didn't loosen up. The solution? 100 m sprints with the puppy in the sports field next door to our house. We went for a good long run in -12 deg C weather, stretched out the legs then sprinted 100m lengths of the field. Afterward my calves felt better with the blood circulating through them but definitely were still sore.

Good thing the Day 13 WOD wasn't going to be a killer.

A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed

A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week

B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric

C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week

C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week


Results:
a1. 115, 135, 115, 115, 115, 115
Any heavier than 115 cause right elbow to complain.

a2. 205, 215, 225, 215, 225, 235(failed) did 225 again.

b. 225#
Really focused on driving the weight up as fast as possible.

c1. 40, 50, 50
Really good range of motion and tempo spot on.

c2. consecutive
Had to use my funny swiss ball contraption for this....it works like a hot damn though.

Also threw in:

d1. Bench @ 185# for 5 reps x 3 sets - Rest 60 sec
d2. Incline flys @ 40# for 12 reps x 3 sets - Rest 60 sec