OPT Training Day 16
Part 2
Run three 5 minute blocks
2 minutes rest b/t blocks
Results:
I ran the hill track outside my house last night in minus 8 deg C, it made it a lot harder but gradually I became accustomed to sucking in all that cold air.
1. 1020M
2. 1030M
3. 1010M
The track was 500M long and provided a down hill and uphill portion. Both were steep and had flat stretches leading into the next uphill/downhill. Good track and much better than a treadmill!
After wards I came inside and did a bunch of isometrics.
Bench @ 185, 185, 195, 195, 195 x 5 reps
Dips x 19(s)tatic, 14(s), 11(s)
Inc Flys @ 40, 40, 40 x 15 reps
Toes to Bar x 20, 20, 20
Anchored situps x 25, 25, 25 - Just like this mornings.
Good training day and damn I need a rest!
OPT Training Day 16
Back at it with a 2 parter.
Part 1
a. On the minute every minute for 7 minutes perform 5 squat clean thrusters
b. On the minute every minute for 5 minutes perform 10 challenging chin ups
c. On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples
Results:
a. Used 155#'s and found it challenging but was able to drive through the sets. However I screwed the timing up and did 5 SCT then rested a minute, did 5 SCT rested a minute. Not the rx but atleast I was able to keep them continuous and aggressive.
b. I did a supinated static chin-up. First round I found easy, second was tough, third I ended up doing a couple little kips.
c. All 3 rounds as rx'd. Adding the hands to temple and really isolating the mid section really made these sit-ups a hell of a lot harder. Goes to show just how much the kip does for all sorts of different movements.
After Part 1 I ran off to work for 7am and I was really wired. I was in a great mood, really excited and hyper. I tried not to rub it off on the co-workers cause we all know how annoying these guys can be, but I couldn't believe the energy created from this WOD first thing in the morning. It was a good one!
Part 1
a. On the minute every minute for 7 minutes perform 5 squat clean thrusters
b. On the minute every minute for 5 minutes perform 10 challenging chin ups
c. On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples
Results:
a. Used 155#'s and found it challenging but was able to drive through the sets. However I screwed the timing up and did 5 SCT then rested a minute, did 5 SCT rested a minute. Not the rx but atleast I was able to keep them continuous and aggressive.
b. I did a supinated static chin-up. First round I found easy, second was tough, third I ended up doing a couple little kips.
c. All 3 rounds as rx'd. Adding the hands to temple and really isolating the mid section really made these sit-ups a hell of a lot harder. Goes to show just how much the kip does for all sorts of different movements.
After Part 1 I ran off to work for 7am and I was really wired. I was in a great mood, really excited and hyper. I tried not to rub it off on the co-workers cause we all know how annoying these guys can be, but I couldn't believe the energy created from this WOD first thing in the morning. It was a good one!
OPT Training Day 15
I found it fairly difficult to wake up this morning, don't know why since I had such a reasonable sleep, but I just didn't want to get out of bed. Once up things went well though and I felt well rested, yesterdays rest day was a good one.
Today is the second cycle of Day 11 so with deadlifts and shoulder presses in mind I did a good warm-up of:
800m run
30 push-ups
50 x 55# KBS
30 dips
50 x 45# thrusters
30 kipping pull-ups
Day 15:
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
Previous:
a1. 325x3, 345x3, 365x3, 385, 385, 385, 385, 385.
b1. 135, 135, 145, 155, 165 failed on 4/5 rep.
b2. 50, 53, 60, 55, 63 reps
subbed max double unders in a minute due to aggravated tendon in left elbow. KB Swings is what kills it.
c. 10, 10, 10
Today's Results:
a 365(3), 375(3), 385(3), 405, 415, 425 - Felt good, its been a long time since I've gone this heavy.
b1. 155, 155, 165, 165, 165(4) - Missed the last rep on the last set otherwise I was surprised how I managed to get my head around the bar and press through.
b2. 78# for all 5 sets - I really like the look of how Brent did his sets above. I love the mind game!
c. 20(7), 20(7), 220(7) - not my fav.
Had a great idea for a recipe while in the basement gym, butternut squash cakes. I'll let you know how they turn out.
Today is the second cycle of Day 11 so with deadlifts and shoulder presses in mind I did a good warm-up of:
800m run
30 push-ups
50 x 55# KBS
30 dips
50 x 45# thrusters
30 kipping pull-ups
Day 15:
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
Previous:
a1. 325x3, 345x3, 365x3, 385, 385, 385, 385, 385.
b1. 135, 135, 145, 155, 165 failed on 4/5 rep.
b2. 50, 53, 60, 55, 63 reps
subbed max double unders in a minute due to aggravated tendon in left elbow. KB Swings is what kills it.
c. 10, 10, 10
Today's Results:
a 365(3), 375(3), 385(3), 405, 415, 425 - Felt good, its been a long time since I've gone this heavy.
b1. 155, 155, 165, 165, 165(4) - Missed the last rep on the last set otherwise I was surprised how I managed to get my head around the bar and press through.
b2. 78# for all 5 sets - I really like the look of how Brent did his sets above. I love the mind game!
c. 20(7), 20(7), 220(7) - not my fav.
Had a great idea for a recipe while in the basement gym, butternut squash cakes. I'll let you know how they turn out.
OPT Training Day 14
After tonight I'll definitely be ready for a rest day tomorrow. Yesterdays WOD took a bit out of me and I'm still feeling the calves from Rhiannon. This absolutely is a good thing though since I know its going to make me stronger in the long run. I only hope that I can make the gains necessary to catch the leaders on the OPT comment board. Dedication is what it's going to take which is pretty tough when there's so much good delicous items around the house!
Dec 7th WOD
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets
Results:
a1. 185(3), 205(3), 225(3), 245(3), 255(2)
a2. 15, 13, 12, 12, 11
All done as strict L-Pull-ups
HSPU - 12, 10, 9, 8
28" wide & 5" deep
Vert Jumps - averaged 9'4"
really focused on driving force and opening up the hips.
GHD - subbed for weighted sit-ups. It's all I got man.....
Rest day tomorrow. It will be all about playing with the puppy and putting up the christmas lights!
Dec 7th WOD
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets
Results:
a1. 185(3), 205(3), 225(3), 245(3), 255(2)
a2. 15, 13, 12, 12, 11
All done as strict L-Pull-ups
HSPU - 12, 10, 9, 8
28" wide & 5" deep
Vert Jumps - averaged 9'4"
really focused on driving force and opening up the hips.
GHD - subbed for weighted sit-ups. It's all I got man.....
Rest day tomorrow. It will be all about playing with the puppy and putting up the christmas lights!
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
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
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
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
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