Modified OPT 09-04-2010

1-10 Overhead squat unbroken ladder for time with 60kg


Notes: This was heavily tuned down OPT WOD, original involved 60kg hang squat snatches and a second part. Also didn't write the time down.

OPT 7-4-2010

early May:
part 1:
A. Split Jerk - build to a tough 3 quickly, not a 3RM
B. Power Clean x 1/Split Jerk x 1 - 5 sets; rest 60 sec b/t sets - use 80% of CJ 1RM
C1. Weighted GHD Sit Ups @ 2020; 15-20 x 3; rest 90 sec
C2. DB Back Extensions @ 1010; 25 x 3; rest 90 sec

A:3x 80kg
B:85kg across

C1:20/20/20 with 2.5kg plates on each hand
C2:Subbed Good mornings: 25x20kg, 25x30kg, 25x35kg

Notes: Today felt easy compared to recent days. GHD sit-ups are starting to feel easier.

OPT 6-4-2010

early May:
4 sets - rest 2 min b/t sets:
15 touch and go power snatch - 60% 1RM
R0w 250 m @ 80%
15 touch and go power snatch - 50% 1RM

Rest 10 min

4 sets - rest 2 min b/t sets:
15 unbroken chin ups
75 double unders
15 unbroken chin ups

Part I

60%1RM used 40kg
50%1RM used 35kg

2.36/4.36/?/DNF

Had to break down 2nd snatch from 2nd set onwards. Shut down on last set as lower back was starting to give referred pain to my thigh. Felt disappointed on this one as only reason stopping me was low back pain.

Part II

3.06/3.11/3.40/2.54, all CU unbroken

Notes: Still having some achilles tendon issues so had to sub box steps (40) for DUs on rounds 2 and 4. Starting to feel strong on chin-ups.

All in all, a very tough day and brought up my two re-current injuries. Will give my calf few weeks of rest from skipping and running now, I think and focus on icing and re-hab.

OPT

early May:
part 1:
A. Push Press @ 12X1; 2-3 x 6; rest 240 sec
B. KBS Unbroken x 30 - 5 sets; rest 1 min b/t sets

rest as needed

part 2:
2 x [run 3 min @ 90%, walk 3 min briskly x 4]
rest 10 min b/t sets of 4 intervals - 8 total intervals

Part 1
A: 80kg x 3 all sets
B: Unbroken except last set was 20+10, 24kg KB for all sets

Had to cut down the rest on A to 120 secs due time constraints.

Part 2 (2 hours later)
4 x 200m hill run at Greenwich park, 80 seconds rest, all times within 2 seconds of each other (43-45 seconds).

Notes: Had to modify a lot today due to my schedule and training opportunities. Could have definitely gone heavier on A with more rest but decided to "play it safe" this time.

OPT

A1. Back Squat @ 30X0; 6,6,4,4,2,2; rest 180 sec
A2. CTB Chin Ups - 20 unbroken x 6; rest 180 sec
B1. DB Walking Lunges @ 10X0; 6/leg x 3; rest 120 sec
B2. GHD Sit Ups 2 hands overhead @ 2121; 20 x 3; rest 120 sec

A1:90/100/110/120/130/140
A2:20/20/20/19/15/18

B1:24/32/32 KBs each hand
B2:20/20/20

All weights in kilos.

Notes: Had to use a purple (smallest) band on chin-ups. Went bouldering last night and had absolutely no grip left. Messed up the tempo on top a little bit on second rep of last set of squats as almost lost balance.

OPT 01-04-2010

A1. Clean Grip Dead Lift @ 52X1; 4-6 x 5; rest 120 sec
A2. 14" Close Grip Bench Press @ 40X1; 3.3.3 x 5; rest 120 sec
B1. Russian KBS - 30 unbroken x 3; rest 90 sec
B2. Kipping Ring Dips; 30 x 3; rest 90 sec
C. GHD Back Extensions @ 4022; 10-12 x 3; rest 90 sec


A1. 80(6), 90(6), 100(6), 105(6), 110(6)
A2. 80.75.70 all sets
B1. 24/32/32
B2. 18+4+4+4/13+6+5+5+1/10+5+4+5+5+1

All weights in kilos.

C. Sub: Good mornings W/ 20kg barbell @ 4220; 20 x 3 (read the reps wrong)

Notes: Difficulty finding the right weight for A1 and A2. No GHD so subbed C for good mornings and altered the tempo to match the isometric hold at the top of back extensions.

MUs and DUs with Pat 27-3-2010

10 RFT
3 Muscle ups
30 Double unders

Time: 13.57

Did this one with Pat Sherwood at Enschede Level 1 cert. As a bonus the rings were hung from a very high ceiling making the WOD harder than usual. Was still ahead at round 4 but he just didn't slow down at all on MUs whereas I had to break them down from round 2. All in all, a very nice WOD.

Going for OPT - 30/3/2010

My very first OPT blog WOD. Will be following his programming from now on for at least 3 months.

A1. Back Squat @ 40X0; 4-6 x 5; rest 20 sec
A2. DB Walking Lunges @ 20X0; 8 steps/leg x 5; rest 120 sec
A3. Weighted Chin Ups @ 30X0; 2-3 x 5; rest 20 sec
A4. Kipping Chin Ups - chin over vertical plane; 20 x 5; rest 120 sec
B. GHD Sit Ups - 2 hands overhead @ 3131; 15-20 x 5; rest 60 sec


A1.80(6),85(6),87.5(6),87.5(6),90(6)
A2.24kg KB/hand
A3.24(3),32(2),29(2),27.5(2),24(1)
A4.20,15+5,20,20,20

All weights in kilos.

B. 15,10,10 (with a makeshift GHD) Hadn't done these before so decided to cut down the number of sets + reps.

Notes: My first go at the Big dawg blog WOD. Tempo work was really interesting. GHD sit-ups felt hard and decided to call it a day early to avoid overdoing a new exercise.

CFT

"CFT"
1 RM Backsquat 145/150/155kg
1 RM Press 77.5/80/82kg
1 RM Deadlift 185/190/192.5kg

PBs all around for a new total of 429.5kg or 947lb. Next goal is 1000lb CFT.

Triple baby girls

12 - 9 - 6 "Fran"
42.5kg Thrusters
Pull ups
Time: 1:56
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8 minutes rest
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12 - 9 - 6 "Diane"
100kg Deadlifts

HSPU

Time: 2:17
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8 minutes rest

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12 - 9 - 6 "Elizabeth"

60kg Squat cleans

Ring dips

Time: 5:06

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Total work time: 9:19