OPT Training Day 22

I woke up this morning to pouring rain and thought, "shouldn't it be snowing?" Apparently not and all this rain is turning my lawn into a bog. So todays OPT WOD is going to be a muddy & wet one since 2 of the exercises I need to complete are outside.

Getting warmed up I took Indiana out for a nice run to the local health food store to pick up some yeast for Leslie. Though while I was there I had a great idea to pick up some ginseng and make some homemade energy chips out of dried apples and our new food dehydrator. I think I'll cut the apples, sprinkle the ginseng with cinnamon and nutmeg and see how they turn out. Perhaps I'll also try and Indian version with tumeric, ginseng & cumin.....that could be interesting.

OPT WOD:
part 1:
For reps:
1 min AMRAP Box Jumps - 24"/20"
1 min AMRAP wall balls - 20#/14# to 10 ft
1 min AMRAP Toes to Bar
1 min AMRAP Push Press - 75#/55#
1 min AMRAP Burpees

rest as needed

part 2:
For time:
Row 5K

Results:
Part 1:
Bj - 41
WB - 30
TTB - 25
PP - 25
Burp's - 17
Total: 138

Notes: 20 second rest between Bj's & WB otherwise a running clock was used. PP was at 85# due to no 5# olympic sized plates.

15 min run to globo gym
~20 minutes of stretching

5km Row - 18:13 New PR

268W/180# = 1.489

OPT Training Day 21

I'm feeling like I'm back at 100% without any pains or soreness throughout my body. My hamstring has stopped feeling strained and I have full ROM in my right elbow. Mentally this is pretty significant for me as I was feeling fairly depressed about my state of health, especially since I'm never injured. I used to laugh and scoff at a guy I knew who was always injured due to his program or lack thereof. His general condition was usually due to never stretching, irregular conditioning and his bravado that made him the ultimate athlete. Sometimes we all need to eat our own humble pie.

OPT WOD:
7 rounds for time:
7 unbroken hang squat clean
7 unbroken HSPU

Results:
11:25 as rx'd(unbroken)

HSC - No problems with grip and all reps felt relatively easy, went straight from HSPU to HSC with no rest.

HSPU - All were unbroken, especially since changing up the weights took a bit of time and gave me a good rest. I have no 5lb olympic sized plates so I have to wire on a set of 5lb dumbell weights, pain in the ass and the center of balance is all screwed up!

Afterwards I worked up to my 1RM of the HSC.

HSC @ 225# x 1 rep x 5 sets

Really focused on pulling myself under the bar and landing in a good stance.

Hoping to get to see Kelly Frankson in Vancouver over the holidays for some Snatch technique. It's tough when you don't have the amenities of a large city or the expertise of many individuals to get better at these lifts. Gotta make road trips I guess.

OPT Training Day 20

Felt much better today and very energetic plus the warm-up didn't feel like a workout itself. Todays WOD though requires muscle-ups and I don't have a ceiling high enough, my solution? I placed a 2" rigid pipe between two tree's on thick branches at about 12' high, tied them to the tree and created a couple of slings to hang my rings from. It works really damn well, its just unfortunate that its in about a foot of snow and in minus deg weather.

Warm-up:
400m run
35 push-ups
400m run
30 dips
400m run
30 pull-ups, mixed varities

OPT WOD
A. AMRAP Dead Lift - 315#/200# in 75 sec
rest 3 min
B. AMRAP Muscle Ups in 150 sec
rest 3 min
C. AMRAP Double Unders in 225 sec

Results:
a. 25 - Deadlifts felt solid and power out was maintained, did 20 the first set then found the grip strength had vacated.
b. 18 - I wish I had pushed through and jumped back on those rings more often!
c. 217 - constant but not rock solid. They're coming along though.
total: 260

Post WOD Strength Routine
Shoulder Press - 95#(14), 115#(10), 135(6)
Toes to Bar - 21, 15+6, 15+4+2
Lat Raises - 13# x 15 reps x 3 sets
Anchored feet and hand sit-ups x 35 - 75sec, 63 sec, 60 sec
HSPU Static - 9, 12, 8
Obliques - 80(15), 80(15), 80(15)

245# Power Clean

Not the prettiest power clean but still a power clean. Shortly after this 1RM my hamstring gave a twinge, stopped at 255#.

Previous PR: 265#

245lb Power Clean from Aaron Lucke on Vimeo.

OPT Training Day 19

I'm starting to feel really good again and I want to keep it this way but I'm going to do the OPT wod, which includes max power cleans. Any sign from my hamstring or elbow and I'll be backing off.

Warm-up: Just couldn't get into the rhythm nor feel like I had the energy to persist. Not the best warm-up

2 min skip
30 push-ups
2 min skip
30 pull-ups
2 min skip
30 dips

Workout

a. Find your 1 rep max of: Power Clean

b. Find your 1 rep max of: Bench Press

a divided by b = your power clean to bench press ratio

Results:

a. 185, 205, 215, 225, 235, 245 (fail), 245, 255 (fail and felt hamstring strain)

b. 185, 195, 205, 225, 235, 245, 255(f), 255(f), 255(f)

245/245 = 1

Not sure if that's a good number or not but what the hell!

Scaled WOD - Dec 13th

Today I'm going to scale my workout and continue to rest up my hamstring & elbow. As much as I'd like to do the OPT WOD I don't think it's a good idea.

Warm-up:

2 min skip
30 push-ups
2 min skip
30 dips
2 min skip
30 kipping pull-ups

Workout:

Snatch Tech; 95# x 3 reps x 10 rounds
Snatch Deadlift 285 x 5 reps x 5 rounds
Supinated Chin-ups; 41x1 @ 6 reps x 5 rounds
Shoulder Press @ 115#; 31x1 @ 15 reps x 5 rounds
Handstand Push-ups; AMRAP (18, 15, 14, 14, 11)
Toes to Bar x 25 reps x 3 rounds
Swiss Crunches x 25 reps x 3 rounds

OPT

Rest Days

Taking the next couple days off to let the hamstring & elbow rest up fully. They've been feeling a bit strained and angry from a couple of the OPT WODS. Namely the 5 min running blocks, I did them outside in minus 8 with only thin microfiber pants on and found it hard to keep the muscles warm enough. The elbow is a result of heavy dumbell swings and not letting go when my arms are telling me to, not the smartest but I was trying to work through the pain.

See ya in a couple days.