August

This month’s OPT programming

8/31/14

Warmup
20 min working mobility
Then 8×2 back squat at 60% of 1RM

WOD
1 attempt at max unbroken wall ball

Skill

20 min working on muscle up transition

Results: I thought I could get 50 wall balls….I only got 39.
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8/30/14

Rest Day.

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8/29/14

Warmup
Door stretch and shoulder swings as I did light weight bench press – also did some leg swings and squat holds in between bench sets.

Strength
3×3 close grip bench press (30X1) – rest 2 min
Then
6×1 of the following complex: power clean to push press + push jerk + split jerk, rest 2 min

WOD 1
EMOM12
Odd: 8-10 HSPU
Even: 8-10 C2B

WOD 2
AMRAP12 of
4 TGU (55#) (2 per hand – alternate)
2 burpee muscle ups
50 double unders

Results: 235, 255 and 265×2 for bench. 155, 185, 195, 205, 215 and 215 failed on the push jerk for the clean complex. EMOM rounds went 9/8, 8/8 x3 and 10/8 x2. By far my best day ever doing HSPU. All of those sets were unbroken. Typically I will lose my balance at least once during sets like that and need to break them. I also linked 8 C2B at in the 2nd round – a PR. Then I got to the DU’s int he WOD and it all went to hell. I only got 3 rounds in the AMRAP (jumping muscle ups) mostly because I had a lot of trouble linking DUs.
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8/28/14

Warmup
I did some rotator cuff/scapula movements with bands, followed by overhead band stretches, wall stretches for hips/adductors, couch sit and then light overhead work (sotts presses with bar, light snatch work)

Strength
Take 10min to find tough 2 rep snatch

WOD 1
EMOM6: 5 power snatch @115 and 15 DU

WOD 2
5 sets of:
5 power snatch @60% of 1RM
10 KBS (70#)
15 box jump (24)
Rest 90 seconds
Start at about 75% intensity and increase each time – score should get lower each set.

WOD 3
Tabata row for meters

Results: I hit 150 fairly easy for 2 on my snatch and then sort of had to rush to try 155 inside 10 min and missed. I completed the EMOM. I used 95# for the 2nd WOD and my times by round were 2:04, 1:41, 1:36, 1:27 and 1:18. I rowed for about 103-106 meters per 20 second interval in the tabata so it was around 830-840m total distance.
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8/27/14

Warmup
Not a lot, figured I would get loose as I do today’s WOD. Plus I knew it would take me a while to finish so I wanted to get started.

WOD
5 sets of:
400m run
15 no pushup burpee box jumps (24)
15 hand release pushups
15 wall ball
50 double unders
rest 5 min
–Mix up the order of the movements each set

Results: The original OPT WOD called for 50 unbroken DU, but if I did that I would still be at the gym, so I just did 50. Here is the order and my times. The box jumps smoked me.
Round 1: Run, WB, BJ, HRPU, DU = 6:22
Round 2: BJ, HRPU, DU, run, WB = 5:45
Round 3: DU, HRPU, run, WB, BJ = 6:27
Round 4: WB, DU, HRPU, BJ, run = 7:00
Round 5: run, DU, WB, HRPU, BJ = 7:27
When I had to finish with BJ’s it killed me.
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8/26/14

Rest.
– Lots of mobility to loosen up after spending ~22 hours in the car over a 5 day period.
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8/25/14

Was supposed to be a rest day, but I had to get work in because I coach tomorrow and I wasn’t going to take tomorrow off, too. About 45 minutes after my dad dropped me off at home I was at the gym (after driving 5.5 hours lat night, crashing at a hotel and then driving 6 hours today). It wasn’t my best day performance wise at the gym, but needed to get my muscles moving. So I did what I was originally going to do tomorrow, today and will rest again tomorrow since I am coaching (probably lots of mobility while coaching).

Warmup
Light squats and band work in between warmup sets

Strength

5×2 back squat 30X1 – rest 3 min between sents

WOD 1
EMOM12
Odd: 8 thrusters (95)
Even: 7 C2B

WOD 2
EMOM6 of 1 rope climb and then 5 HSPU

Results: For squats I did 225, 245, 265, 275×1, 265×1. I could feel all the time spent in a car over the past few days. I completed WOD 1 and for WOD 2 I did 3 minutes successfully, then took a minute break because my HSPU were failing. Then I only did 2 more minutes before I was done. My body was done.
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8/21/14 – 8/24/14

Rest.

Golfing trip and for exercise I will try to walk as many rounds as I can (plan on playing about 10 rounds of golf in 4 days)

EDIT: I ended up doing 2 WODs outside of the hotel over the weekend – short ones designed to just get my heart rate going. On Saturday I did 5 burpees every 30 seconds for 20 minutes – that ended up essentially being 10 seconds of work/20 seconds of rest for 20 minutes. Then on Sunday I did death by sprints (5 parking spaces) and got to minute 5 before my legs just wouldn’t move anymore and followed that by death by situps (starting at 2 and increased by 2) and in that WOD I got to 22 situps and then couldn’t complete the round of 24.
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8/20/14

Warmup
3×3 snatch balance – light and fast. Stretch in between efforts

Strength
Build to a tough snatch single in 10min

WOD 1
20 snatches for time at 77% of above

WOD
3 rounds of:
10 no pushup burpee box jumps (24)
20 sec all out on AD
Rest 4-6 min

Results: Snatch balance: 65, 85, 105. I snatched 165, which is the most I have snatched in a few weeks (last two attempts to get heavy I only got 155) and I tried 175 which would match a PR, but missed and the clock ran out. I finished WOD 1 in 3:05 using 125# – all full snatches, no power snatches. I hate these sprints, they hurt and I went 1:13, 1:23, 1:17 on the 3 rounds.
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8/19/14

Warmup
4 rounds of max effort 20 seconds rowing – rest 4 min between

WOD
Row 2k for time

Results: I could really feel my legs still from the squat cleans on Sunday. I started off trying to hold a sub 1:40 pace and after 1k or so I was just trying to keep the pace close to 1:50. When it was all said and done I finished in 7:07.1 and I hurt! I hate rowing for long distances. I stood up after laying on the ground and almost fell over. I was coaching this morning, too, and one of our members is blind. The WOD for the members today had a total of 4 100m and 4 200m sprints so I got to run, too, while guiding.
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8/18/14

Warmup
None – zero – zip, I jumped right into the WOD since it was programmed at 60-70% effort and started with rowing and single unders.

WOD
5 rounds at 60-70% effort of:
500m row
100 single unders
1 min (or max) front plank on rings
50m farmer carry with 70# per hand

Results: About 27 minutes. I didn’t even time it. The clock said 5:13 when I started and 5:40 when I was done. So about 27 minutes.
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8/17/14

Warmup
Just a few reps of HSPU and light squat clean work as I worked to 135 (bar only, 95, 115 and a few at 135)

WOD 1
7 rounds for time of:
4 HSPU
5 squat clean (135)
6 pullups (supposed to be CTB)
7 KBS (2pd)
All sets need to be unbroken. If you rest during a set start over.

WOD 2
2 rounds for time
30 squat clean (95)
250m row

Results: Tried to get in and out of the gym in less than an hour today. I think this resulted in a much slower time in my 2nd WOD because I didn’t take must rest time after the first WOD. 17:01 for the first WOD, the squat cleans were the worst. I was supposed to do 6 CTB, but I can’t link 6 CTB one time, much less seven times. The 2nd WOD was 10:38 and it sucked a lot worse than it would have had I either taken more time to rest and/or did it first.
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8/16/14

Rest Day.
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8/15/14

Warmup
Walked in and got right to it – wasn’t feeling the gym today. Just wanted to get it over with.

Strength
Find 10RM back squat

WOD 1
3 rounds of:
15 thrusters (95)
AMRAP T2B -1
Rest 2 min

WOD 2
EMOM12
Odd: 12 wall ball
Even: 1 rope climb + 3 CTB

WOD 3
3 RFT of
200m run
50 double unders
15 box jumps (24)

Results: Didn’t feel like being in the gym today and it showed. I thought I could do 245×10 and barely warmed up and jumped from 195 to 245 and only got 3…so I backed off all the way to 200 and got 10 fairly easy. Instead of doing another set at a heavier weight I moved on – like I said – I didn’t want to be there. I did all the thrusters unbroken in the 1st WOD and went 10, 6, 8 in T2B – the set of 6 my hands slipped on the bar. I completed the 2nd WOD at bare minimum (was supposed to be 3-5 CTB and I did 3 every time). And the only piece of good news today is that I started the 3rd WOD and started to cramp in my calves. The way I felt I could have easily thrown in the towel and left, but I stretched and hydrated a bit and took it easy and finished in 10:37.
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8/14/14

Warmup
Almost jumped right on the barbell this morning. For push presses I tend to warm up quickly. I did loosen up between sets a bit more.

Strength
Find 5RM push press

WOD 1
3 round for time of:
25 kettle bell swings (55#)
25 burpees

WOD 2
4 rounds of 30 seconds on, 30 seconds off of:
Rowing – row AHAP for the 30 seconds on.

Results: I helped coached some newbies in class today so I hard worked up to a 185 5 rep push press, then took about a 10 min break helping teach the clean. I did get 195 when I got back, but then rushed 205 and only got it 4 times. It took me 8:37 to complete the first WOD. I was supposed to use a 2pood KB, but my back was feeling a bit tight this morning so I went lighter on the swings. Finally, my goal was sub 1:30 pulls on the rower and I got a few pulls at that pace in rounds 2 and 3. Round 1 my best pull was 1:31 and in round 4 my best pull was 1:30.
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8/13/14

Warmup
Partner med-ball warmup

WOD
Fran – you know what it is

Results: 4:18, over a 1 minute PR from last April!
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8/12/14

Warmup
Light PVC work (pass throughs, good mronings, squats, OHS, snatch balance) and then slow warm up to snatch balance

Strength
3×3 snatch balance
Then
3 sets of 2in off ground snatch, hang snatch, high hang snatch – rest 15 seconds between reps, 2 min between sets.
Then
Find 1RM snatch

WOD
10 sets [my modifications] of
4 Turkish get-ups (55#)
30 unbroken double-unders (just recorded my UB DUs)
2 burpee muscle-ups (2 reps of burpee and muscle-up attempt)
200m row (100m run – class was full this AM)
Rest 1 min

Results: Snatch balance: 115, 125, 135. Snatch complex: 115, 135 (failed on the high hang), 140. Snatch: 155 and failed multiple times at 160…For some reason my catch is off…it was off last week and still hand trouble with it. My 1st attempt at 160 I was under it and locked and just lost control on the stand up, then I couldn’t catch it again… WOD: I only did 8 sets due to time, unbroken DUs listed in parenthesis: 3:07 (15), 2:57 (22), 2:50 (26), 2:55 (24), 2:33 (20…forgot MU), 3:03 (19), 3:13 (26) and 2:43 (30).
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8/11/14

Warmup
Not a lot…just did a little bit and then in between split squats/bent rows loosened up more and set up for the 1st WOD

Strength
4 sets of
8 reps, per leg of: rear foot elevated, split legged squat holding dumbbell, rest 90 seconds
8 reps per arm of: bent over rows with dumbbell, rest 90 seconds

WOD 1
3 rounds of
8 GHD situps, 20m FW (100#), 8 ring dips
6 GHD situps, 20m FW (100#), 6 ring dips
4 GHD situps, 20m FW (100#), 4 ring dips
Rest about 1 min

WOD 2
5 rounds of
400m row
20 overhead lunges with 45# plate overhead

Results: For split squats I used a single 20# DB, 30# DB then went to two hands with 25’s and finished with 30’s. For bent over row I used a 40# DB, then the final 3 sets I used a 70# KB. WOD 1 times were 2:50, 3:06 and 2:57. WOD 2 time was 14:31.
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8/10/14

Rest day.
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8/9/14

Warmup
PVC pass throughs, OHS, good mornings, knee circles, snatch balance – then a few light power snatches and in the first few rounds of snatches below I did some rolling between sets.

Strength
Find 5RM touch-n-go power snatch
Then
1.1.1.1 hang power clean (just below knee), rest 10 seconds between reps, rest 2 min between sets – 4 sets

WOD
5 sets of:
10 unbroken bench press
400m row
Rest 2:30
(increase BP weight each set)

Results: 145 for the power snatch and had 150×4, but missed the 5th rep. For the HPC I went 150, 175, 205, 225 (2 successful reps at 225 and 2 failed reps). WOD scores were: 1:43 @175, 1:46 @175, 1:51 @180, 1:55 @185 and 1:59 @195×8.
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8/8/14

Warmup
Hip swings and FAST squats working my way up to 1RM

Strength
Find 1RM back squat

WOD 1
6-8 front racked, double KB, front squat – tempo: 4 seconds down, 3 second hold at bottom, rest 30 seconds
6-8 weighted back extension, rest 30 seconds
1 min plank on rings, rest 1 min
Repeat for a total 5 rounds

WOD 2
30 seconds 90% on air dyne
30 seconds easy pace on air dyne
Perform 12 total rounds

Results: I finally got 300 on my squat!!! HUGE goal of mine for a while now. I used 35# KB for FS, 20# DB for back extensions and did the planks for as long as I could. Supposed to be 1 min holds for plank, but only the 1st round did I get 1 min. I completed the 2nd WOD, and it was awful.
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8/7/14

Rest day.
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8/6/14

Warmup
PVC arm circles and OHS, then PVC snatch balance and bar only snatch balance, followed by quite a few full snatches with 65, then 75# to warm up.

Strength/skill
Find 1RM snatch
Then
Find 1RM bench press

WOD
8 sets of:
500m row
Rest 2 min

Results: I only got 155 for my snatch. I started missing in the catch at 115, which is really odd. It took me 3 tries to catch 135 and it was just a mess from there. I got 285 for bench. I didnt have a spotter and was going to try 295, but decided not to after I lifted off of the rack. I hate this rowing crap! My times were: 1:41.4, 1:40.5, 1:41.0, 1:43.9, 1:45.8, 1:49.3, 1:46.3 and 1:47.5.
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8/5/14

Warmup
General lower body swings/circles to loosen up. As I warmed up to the 1st squat weight I continued to do swings/stretches/etc to loosen

Strength/skill
EMOM10: 3 back squat @60% + chains
Then
10 elevated split leg squat, 10 per leg, rest 90 sec between legs

WOD
5 sets of:
20 walking lunge
15 box jump (24)
10 front squat (65%)
60 double unders
Rest 2 min

Results: I used 185 + chains for 1st part and completed 2nd. My times and max unbroken double-unders for that set (as that was a huge part in how long each set took) was: 5:16 with 5 max UB DU, 4:48 with 25 UB DU, 4:16 with 56 UB DU, 4:48 with 28 and finally on the last set I bumped/scraped my shin on the 4th BJ of the final set, I DNF. I used 165 for the FS.
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8/4/14

Unplanned rest day. Unexpectedly coached this morning and, to be honest, the running + rope climbs just didn’t sound fun. So I didn’t do.
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8/3/14

Rest Day
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8/2/14

Warmup
Row 500m, then warm up to snatch weight, a few box jumps, a few Turkish get-ups, stretched my calves

WOD
AMRAP10
Row 200m
8 box jump (24)
5 power snatch (115)
–Rest 5 min
AMRAP10
5 clean and jerk (115)
8 deadlift (115)
8 box step-ups (24)
25 double-unders
–rest 5 min
AMRAP10
200m run
4 Turkish get-ups (55#)

Results: 1st AMRAP = 4 rounds + row + box jumps + 3 snatch. 2nd AMRAP = 4 rounds + 21 reps. 3rd AMRAP = 3 rounds + run.
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8/1/14

Rest Day
My right calf is super SUPER tight after 600 DU from yesterday. Actually proud of myself to taking a day off. Typically I would go to the gym anyway and see if I could loosen it up.
However, I am golfing today and I am going to walk instead of riding for a little exercise. If after 9 holes it just isn’t happening I’ll get a cart for the 2nd 9.

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