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
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
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.
See ya in a couple days.
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
OPT Training Day 11
Felt really good today despite Leslie having a stomach flu and helping her with it throughout the night. It was pretty nasty with lots of puking and no sleep, I wonder if i'll get it? I seem to think that because of all the exercise, vitamins & minerals and all the outside germs/bacteria that I'm exposed to my immune system is up to the challenge.
Day 11 Training:
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 - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
My addtions to Day 11:
d1. Good mornings - 2020, 10-12r x 3sets; rest 600 sec b/t
d2. Rotator Cuff Rotations - 2020, 18-20r x 3sets; rest 60 sec b/t
Results:
a. 325x3, 345x3, 365x3, 385, 385, 385, 385, 385
Deadlift was strong and I could have easily gone up another 45lbs but I don't have the weight to throw on the bar. Everybody on the OPT site was doing only 3 sets of the 1 rep-almost max. I wonder why?
b1. 135, 135, 145, 155, 165 (failed on rep 4/5)
Press was good, finished off the last 2 reps of set 5 with push presses otherwise all were shoulder presses.
b2. 50, 53, 60, 55, 63 reps
Subbed max double unders in a minute instead of the KB swings. Elbow does much better with these.
c. 10, 10, 10
Just can't seem to get anything useful out of these. I have to figure out proper technique and get a dumbell/bench I can actually use.
d1. 115/115/115
Good tempo, noticed a muscle twinging in my glute....
d2. 20/20/20
Used the red band.
Tomorrow's post is already up on the OPT site and I notice that there's going to be more double unders tomorrow. I thought that might happen.......
Day 11 Training:
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 - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
My addtions to Day 11:
d1. Good mornings - 2020, 10-12r x 3sets; rest 600 sec b/t
d2. Rotator Cuff Rotations - 2020, 18-20r x 3sets; rest 60 sec b/t
Results:
a. 325x3, 345x3, 365x3, 385, 385, 385, 385, 385
Deadlift was strong and I could have easily gone up another 45lbs but I don't have the weight to throw on the bar. Everybody on the OPT site was doing only 3 sets of the 1 rep-almost max. I wonder why?
b1. 135, 135, 145, 155, 165 (failed on rep 4/5)
Press was good, finished off the last 2 reps of set 5 with push presses otherwise all were shoulder presses.
b2. 50, 53, 60, 55, 63 reps
Subbed max double unders in a minute instead of the KB swings. Elbow does much better with these.
c. 10, 10, 10
Just can't seem to get anything useful out of these. I have to figure out proper technique and get a dumbell/bench I can actually use.
d1. 115/115/115
Good tempo, noticed a muscle twinging in my glute....
d2. 20/20/20
Used the red band.
Tomorrow's post is already up on the OPT site and I notice that there's going to be more double unders tomorrow. I thought that might happen.......
Day 10 Training
So I'm still following OPT's training blog but I've decided that I'm going to add a bit of a twist to it so that I can manage my tendon and still get a workout in. Really the only thing that bothers it is the Olympic lifts, Sumo-Deadlift High Pulls and any jerky sudden movements.
Tonight I focused training my CNS for quick reps and explosive movements. Hopefully I'm not overloading my system with these two different types of movements but time will tell.
Tonight's WOD:
Results:
a1. 185, 225, 235, 245, 265
Used the high bar back squat with good tempo. Felt strong and pushed through to the last rep on the last set.
a2. 10,10,9,10,10
Full range of motion, static dips and good hand position.
a3. 20 x 5 sets
Sans Ab-Mat
b1. 53#,53#,53#
53# each hand.
b2. 30,35,30
All reps done at speed & chest to floor with good form.
b3. 21 x 3 sets
Poor kip form, 2nd round was better and 3rd was the same.
c1. 135lbs x 10reps x 3 sets
Really focused on driving out of the squat and transferring momentum into the bar.
c2. 25 x 3 sets
Elbow is feeling good tonight, lets hope it heals soon.
Tonight I focused training my CNS for quick reps and explosive movements. Hopefully I'm not overloading my system with these two different types of movements but time will tell.
Tonight's WOD:
Results:
a1. 185, 225, 235, 245, 265
Used the high bar back squat with good tempo. Felt strong and pushed through to the last rep on the last set.
a2. 10,10,9,10,10
Full range of motion, static dips and good hand position.
a3. 20 x 5 sets
Sans Ab-Mat
b1. 53#,53#,53#
53# each hand.
b2. 30,35,30
All reps done at speed & chest to floor with good form.
b3. 21 x 3 sets
Poor kip form, 2nd round was better and 3rd was the same.
c1. 135lbs x 10reps x 3 sets
Really focused on driving out of the squat and transferring momentum into the bar.
c2. 25 x 3 sets
Elbow is feeling good tonight, lets hope it heals soon.
OPT Training Day 9 - Part 2
I woke up this morning at 5am so I could accomplish part 2 before heading off to work. Now it seems like I'm doing this backwards but really, its better that I did it than didn't.
Part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%
Rest 8+ hours before next part.
Results:
Tabata Intervals:
Total: 1238m
Avg Watts: 300
1 min sprints:
After 3 mins: 989
Extra 4th round to bring it up to 1300m.
I got confused a bit and thought that the 1 min sprints were supposed to match the distance of the Tabata intervals. However the 1 min sprints are all supposed to be the same.
Part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%
Rest 8+ hours before next part.
Results:
Tabata Intervals:
Total: 1238m
Avg Watts: 300
1 min sprints:
After 3 mins: 989
Extra 4th round to bring it up to 1300m.
I got confused a bit and thought that the 1 min sprints were supposed to match the distance of the Tabata intervals. However the 1 min sprints are all supposed to be the same.
OPT Training Day 9 - Part 1
I've been nursing an aggravated tendon in my left elbow for about a week, it all started when I subbed Sumo-Deadlift High Pulls for 1 min rowing sprints. I thought that it had been getting better with plenty of stretching and hot packs but tonight I took a definite step in the wrong direction.
I started off as usual with a good warm-up and lots of stretching and began OPT's WOD of:
part 1:
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
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps
It all started with the Hang Power Snatches, something about the grip and sudden jerking motion caused my elbow to tweak and feel really awful. After that the mood was lost on me and I tried to complete the Bench Press but really only half assed it. After that I decided that it really was in my best interest to rest up. Time to let the tendon rest.
I started off as usual with a good warm-up and lots of stretching and began OPT's WOD of:
part 1:
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
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps
It all started with the Hang Power Snatches, something about the grip and sudden jerking motion caused my elbow to tweak and feel really awful. After that the mood was lost on me and I tried to complete the Bench Press but really only half assed it. After that I decided that it really was in my best interest to rest up. Time to let the tendon rest.
Snatch & Burpees from Aaron Lucke on Vimeo.
OPT Training Day 7
Day 7 Training:
A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec
B1. KBS heavy x 18 reps x 3; rest 90 sec
B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec
C1. GHD Raises @ 2020; 15 x 3; rest 60 sec
C2. Toes to Bar - 21 reps x 3; rest 60 sec
Previous:
a1. 175, 185, 195, 205, 225(F on PP)
b1. 78#, 83#, 83# thats all the weight i've got.
b2. 12/10/10
c1. consecutive
c2. new skill here, broken groups.
Todays:
a1. 185/195/205/215/225 (F on PP)
b1. 88 x 3
b2. 12/10/10 - 24" pinky to pinky
c1. consecutive
c2. 18(b) / 18(c) / 18(c)
Previous:
a1. 175, 185, 195, 205, 225(F on PP)
b1. 78#, 83#, 83# thats all the weight i've got.
b2. 12/10/10
c1. consecutive
c2. new skill here, broken groups.
Todays:
a1. 185/195/205/215/225 (F on PP)
b1. 88 x 3
b2. 12/10/10 - 24" pinky to pinky
c1. consecutive
c2. 18(b) / 18(c) / 18(c)
Rest Day & Extra WOD
I was browsing around on the new Vancouver Crossfit Optimum Performance website and checked out Brads version of a Crossfit workout.
I really liked the looks of the layout which included some strength training, technique and a couple of good little metcon hits at the end. I've always believed that Crossfit isn't enough to bring somebody to their full potential, its a great way to introduce yourself into a high intensity physical activity but it lacks a strength gaining aspect which is imperative for anyone who wants to be at the top. I've also found that over the duration of my Crossfit experiences there's been no goal in mind, no end result that we're striving to achieve, just a constantly varied bunch of exercises that seem to be randomly put together.
Crossfit Optimum Performance WOD
Hang Squat cleans 3,3,3,3,3,3,3; rest 180 sec
SA DB Power Snatch- 7/arm x 5 sets; 60 sec b/t arms
Tabata GHD sit ups Total ____
250 double unders for time
I really liked the looks of the layout which included some strength training, technique and a couple of good little metcon hits at the end. I've always believed that Crossfit isn't enough to bring somebody to their full potential, its a great way to introduce yourself into a high intensity physical activity but it lacks a strength gaining aspect which is imperative for anyone who wants to be at the top. I've also found that over the duration of my Crossfit experiences there's been no goal in mind, no end result that we're striving to achieve, just a constantly varied bunch of exercises that seem to be randomly put together.
Crossfit Optimum Performance WOD
Hang Squat cleans 3,3,3,3,3,3,3; rest 180 sec
SA DB Power Snatch- 7/arm x 5 sets; 60 sec b/t arms
Tabata GHD sit ups Total ____
250 double unders for time
OPT Training Day 6
Still feeling a bit down from the salmonella but I've been improving overall stomach wise. Today was the first strength day I took part of at the beginning of James training program. I'm really looking forward to trying all the movements a second time and seeing just how much different things progress from last week.
Day 2 Results:
A1 20/20/20/20x6
A2 145/155/165/175x 8
B1 12/10/10
B2 30/30/30x8
C1 20/20/20x10
C2 consecutive
Day 6 Results:
a1. 25/25/25/25 x 6 reps
a2. 185/185/195/205 x 8
Good ROM and tempo, at the end of each set I was feeling the effects of the extra movement. Last 2 reps on last set went to shit and out of tempo.
b1. 12/10/10
Not feeling the love here.
b2. 48/8 48/8 48/8
All the weight I have for dumbells.
c1. 20/20/20
c2. consecutive
went for speed, quickest set was 45 seconds.
Had a super physical day at work pulling large cable runs in and generally working really hard you definitely feel it at the end of a 10 hour shift. All in all though I'm really happy with these results and some definite improvements were seen throughout. Whether it was on the technique & tempo of the handstands to the extra weight on the 1 1/4 squats.
Day 2 Results:
A1 20/20/20/20x6
A2 145/155/165/175x 8
B1 12/10/10
B2 30/30/30x8
C1 20/20/20x10
C2 consecutive
Day 6 Results:
a1. 25/25/25/25 x 6 reps
a2. 185/185/195/205 x 8
Good ROM and tempo, at the end of each set I was feeling the effects of the extra movement. Last 2 reps on last set went to shit and out of tempo.
b1. 12/10/10
Not feeling the love here.
b2. 48/8 48/8 48/8
All the weight I have for dumbells.
c1. 20/20/20
c2. consecutive
went for speed, quickest set was 45 seconds.
Had a super physical day at work pulling large cable runs in and generally working really hard you definitely feel it at the end of a 10 hour shift. All in all though I'm really happy with these results and some definite improvements were seen throughout. Whether it was on the technique & tempo of the handstands to the extra weight on the 1 1/4 squats.
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