July

Following OPT for at least the next few months.
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7.31.14

Warmup
Wasn’t feeling it this morning…really slow and random stuff to get loose…

Strength/skill
Take 10 min to find 1RM clean and jerk

WOD
3 RFT of:
1000m row
200 double unders
800m run

Results: Was not looking forward to today…I was dragging and stiff this morning. Much more so than normal, and it showed. I only C&J 185, technically. I cleaned 205 easy, but missed the jerk, which was the first sign that it was going to be a bad day – 205 isn’t that heavy for me. I added 10 pounds anyway and gave 215 a really half-ass effort. It took me about 53 minutes to complete teh WOD. The DU’s were brutal. My forearms were killing me. I might take a spontaneous, unplanned rest day tomorrow.
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7.30.14

Warmup
Light squats, banded hamstring stretch and hip swings. I mixed in more of each of those as I slowly warmed up to the chain work.

Strength/skill
EMOM8: 3 back squat @60% + chains

WOD 1
30-20-10 of:
wall ball
KBS (70#)
Rest 10 min

WOD 2
AMRAP3: burpees
Rest 10 min

WOD3
10 burpee muscle ups
10 wall walks
5 rope climbs
100 farmer carry (100 per hand)

Results: I used 180+chains for the 1st part. It took me 5:44 for the 1st WOD. Scored 57 burpees for the 2nd. And 8 minutes even for the last – minus rope climbs. My shins are still wounded from the rope climbs on Saturday and I forgot I had rope climbs and had on ankle socks. I didn’t want a painful shower, so I skipped the burn and rope climbs.
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7.29.14

Rest Day.
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7.28.14

Strength
3.3.3 power clean cluster, rest 10 sec between sets of 3, repeat 4 times with 3 min rest between clusters
Then
Find 1RM split jerk
Then
EMOM5: 5 push jerks – heavy weight, you pick

WOD
800m run
30 GHD situps
10 wall walks
30 KBS (70#)
800m run

Resuts: I basically used the cluster to warm up and went 95, 145, 175, 195 and the 195 was rough. I hit 235 for the SJ and failed at 245 twice. I used 185 for the EMOM and did OK the first 3 minutes, but then only got 3 reps in minute 4. I tried to drop to 175, but was done, finished and couldn’t even get 1 rep. There was another EMOM on the schedule this morning but due to time and fatigue I didn’t do it. The WOD took me 15:34 and I didn’t have full range of motion on the GHD.
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7.27.14

WOD
10 rounds for time:
500m row
15 burpees

Resuts: Finished the 1st 5 rounds in 16:17, took about a minute rest and finished the entire WOD in 36:12.
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7.26.14

Strength
3-2-1, 3-2-1 tempo back squat (3 sec descent) – 2nd set of 3-2-1 should be heavier than first, rest 3 min between sets

WOD
5-4-3-2-1 of:
wall walks
205 squat clean
rope climbs

Resuts: 230, 250, 270, 240, 260, 280 and 17:34 for the WOD. I tried to use 215 for the WOD but failed to clean it 3 times before going down to 205.
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7.25.14

Rest Day
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7.24.14

Warmup
Not a lot – figured the 1k row followed by 400m would suffice….was not looking forward to this:

WOD
Row 1k (at about 80-85%)
Rest 1 min
400m run
30 wall ball
30 walking lunge (55 per hand)
30 box jump (24)
30 T2B
60 double unders
Rest 3 min
Row 1k – same time as previous

Results: 3:35.2 and 3:35.4 for the row (I’d say that is the same time, right??) and 25:54 for the entire WOD. I know I could have gone faster, but I just wasn’t into it.
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7.23.14

Warmup
5 minutes classic stretching legs then 8-10 min banded stretches for the legs. Hip Swings

Strength
Find 2RM heaving snatch balance
Then
Take 10 min to find 1RM hang snatch
Then
3×3 tempo squat – 3 second down, 1 second hold at bottom

WOD
12, 9, 6 of
Squat clean (185)
strict pullup

Results: the rip on my palm from yesterday definitely impacted the 1st 2 parts of today’s work. I got 175 for the snatch balance and 155 for hang power snatch (failed at 165 twice). OHS I went 135, 165 and then got 185 once. It took me 9:!8 for the WOD. The squat cleans were heavy.
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7.22.14

Warmup
I stretched and loosened up as I worked up to my 1RM CGBP

Strength
Find 1RM close grip bench press
Then
5×3 CGBP, rest 90 seconds
5×3 Pendlay row, rest 90 seconds
Find a difficult weight for both and stick with that weight

WOD 1
Every 2 minutes do 3 wall walks and 10 pullups – for 6 rounds

WOD 2
Row 500m for time

Results: 300# CGBP (I think that is a PR, I guess I should track close-grip). I started with 225/175 for 2nd part of strength for 2 rounds, then went to 245/185 for final 3. I completed 4 of the 6 rounds in the EMOM, but then I ripped, so I stopped. I forgot to set the rower for a 500m split, so I’m not sure of my exact time, it was between 1:32 and 1:33.
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7.21.14

Rest Day.

I lied- I coached this morning and they did the mainsite WOD from yesterday or the day before and it looked like so much fun I had to do it:

Max reps of:
135# strict press
L pullups
115# strict press
strict pullups
95# strict press
C2B
65# strict press
pullups
Rest 2 min between each movement
Going to failure, not max reps in x duration

Results: 134 total reps.
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7.20.14

Warmup
Just kind of moved around and did various things – stretched what I felt needed to be stretched.

Strength
Find 1RM behind the neck snatch grip split jerk
Then
1.1.1 snatch grip segmented deadlift – pause 2in off ground, at knee, mid thigh and rest 15 seconds between reps x5
Then
EMOM5: 4 power snatch (135)

WOD
AMRAP12 of:
50m farmer carry (100 per hand)
4 burpee box jumps (36)
2 wall walk

Results: I hit 225 and jumped to 245 because I was over confident – failed 245. I did 135, 185, 225, 245, 275 for the deadlift. I scored 6 rounds plus 50m carry and 2 box jumps for the WOD.
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7.19.14

Rest Day.
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7.18.14

Warmup
5 min rowing, then shoulder mobility, then partner med ball warmup

WOD
Same structure as Wednesday’s WOD – alternating partner WOD, each movement is 5 rounds
40 mountain climbers
6 ring rows
10 Russian KB swings
8 single arm overhead KB lunges (4 each leg)
12 alternating V-ups (12 per leg)

Results: This wasn’t time, just like Wednesday’s, so not sure how long. All I know is that my abs are destroyed after this week. I haven’t done this much ab isolation in a long time.
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7.17.14

Warmup
About 4 min on air dyne, then mobility and hip swings to loosen legs, then a class warmup which consisted of more stretching/mobility.

WOD
In 5 minute segments:
1: 1×5 deadlift @50%, 1×3 DL @70%
2: 2 rounds 30 second plank, 30 second hip bridge
3: 2 rounds of 3 DL (keep increasing weight) and 10 pullups
4: 2 rounds of 3 DL (keep increasing weight) and 10 KB pullovers
5: 1×3 DL – find max

Results: I think I rushed this and the other work prescribed didn’t give me enough time to fully rest before next set of DL. I got to 315×3 and it felt heavy, so for my next set I did it again (but had the other stuff in between) and struggled to get 315×1. I rested for a bit, and with my back being funky for the past few days, I did 335×1 and felt OK. I think I could have kept going but just called it a day.
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7.16.14

Warmup
Did some banded hamstring stretches to loosen up my back. It felt just slightly stiff this morning. Nothing painful, just slightly stiff. Went through a class warmup as I am in Iowa.

WOD

Partner WOD, alternate for 5 rounds of each:
12 Russian KB swings, then
8 pushpus with plate on back, then
15 strict situps, then
6 box jumps, then
8 T2B, then
150m row – while partner rows other partner holds plank

Results: They didn’t time this WOD, which is a first for me. I think it took us like 20 minutes? I used a 70# KB, 25# plate and went 30in, 33, 36, 36, 37in for box jumps.
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7.15.14

Back is feeling funky and flying for work today – rest day.
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7.14.14

Rest Day
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7.13.14

Warmup
500m row, toy soldiers, hip circles, high knees, butt kicks, light squats.

WOD 1

3×15 squats

WOD 2

EMOM12: odd 3 burpee muscle ups, even 40 double unders

WOD 3
AMRAP10: escalating ladder of wall balls, kettle bell swings and burpees. Start with 3 of each then 6 then 9 etc etc

Results: 185, 195, 195. For the emom I did the burpees but did a muscle up progression on the rings to work towards a muscle up. It was an awful emom. Hard. I got 179 reps (completed round of 15 & 18, 18, 8 into the round of 18).
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7.12.14

Warmup
Mobility on my knees, legs and shoulders – and jerk technique

Strength
Find 1RM split jerk

WOD 1
3 RFT
400m run
15 GHD situps
15 C2B

WOD 2
30 Turkish get-ups (55)

Results: 235 which ties a PR and failed at 240 twice. 1st WOD in 14:06 (all horrible movements for myself) and 2nd WOD in 9:51 (and that was horrible, too).
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7.11.14

Warmup
Banded hip stretching to loosen up, some ankle stretching and shoulder stretching, then light OHS and BTN snatch grip press

Skill

EMOM6 3 snatch balance at a moderate weight – solid form
Then
3×3 tempo OHS – 3 second down, 1 second hold

WOD
3 RFT
15 deadlift (!85)
15 ring dips
20 box jump (24)

Results: I used 115 for the snatch balance and felt good. I felt pretty good on my 1st OHS set at 135 so I jumped to 175 for the second set and only got 1 rep. For some reason I thought I could go to 185 and hit 3 so I went up and only got 1 rep. I blame carrying my daughter up and down the hike yesterday on my shoulders. I did complete the WOD in 7:47 which is almost a full minute faster than 2 months ago. I felt like throwing up after, but I did shave a minute. I’ll take it!
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7.10.14

Rest Day. Hiking up to Hanging Lake with the family for a nice relaxing morning.
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7.9.14

Rest Day.
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7.8.14

Warmup
Right or wrong bench has always been a strength of mine so I did very little warmup today. Just so door stretches and shoulder stretches and then high rep at light weight CGBP.

Strength
Find 3RM CGBP
Then
3 rounds of 8 bent torso dumbbell rows, rest 1 min between arms
Then
3 rounds weighted hip extensions, rest 90 seconds

WOD
3 sets of:
8 thrusters, heavy and increasing weight per set
8 burpees AFAP
20 sec all out on air dyne
Rest 4-6 min

Cooldown
800m slow walk

Results: I didn’t have a spotter, but still got 265 successfully and then 275×2 for bench. I used 55# for first round of rows, then 70# KB for final 2. 20, 30 and 40 for hip extensions. For the WOD: 1:03 @115#, 1:15 @135 and 1:27 @140 – my legs were DEAD. Thank God I have a few rest days coming. OPT had 10 min on AD at an easy pace, but I wasn’t getting back on that thing. So I went for a nice slow walk instead. I had a serious case of the noodle legs.
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7.7.14

Warmup
First with PVC, then with bar: 5 snatch grip deadlift, 5 shrugs from knees, 5 OHS, 5 sotts press, 5 full snatch

Strength
Find 1RM snatch

WOD
10 squat snatch @65% of today’s 1RM
10 squat snatch @70% of today’s 1RM
10 squat snatch @75% of today’s 1RM
10 squat snatch @80% of today’s 1RM
Lay out plates before and change your own weight.

Cooldown
10 min on Air Dyne

Results: I PR’d my snatch at 175, missed 180. I used 115, 125, 130 and then due to bad math and preparation 145 for final 10 of WOD. I missed 2 attempts at my final snatch at 145, too, which set my time at 11:06 instead of closer to 10:30. Supposed to be max calories on AD, but I just went at a good pace and got 145 calories.
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7.6.14

Warmup
Took my time getting ready for squats: hip swings, hip/knee/ankle circles, GHD situps/hip extensions, air squats

Strength
Back squat: 5, 4, 3, 5, 4, 3
2nd 543 should be heavier than 1st

WOD 1
EMOM12:
Odd: 3 squat clean, TnG @65%
Even: 1 MU + 3 ring dips + 1 MU + ring dips (don’t come off rings)

WOD 2
10, 9, 8…3, 2, 1 of:
Wall ball
Russian KBS (70#)

Results: Squats went 225, 245, 265, 235, 255, 275×1. Used 145 for squat cleans and of course had to come off rings since I do jumping MU. I completed the WB WOD in 5:28.
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7.5.14

Warmup
3 min jump rope, then 3-5 reps per arm pvc to wod weight TGU (slowly warm up)

WOD 1
AMRAP12 of
4 TGU 2 per arm (70#)
50m farmer carry (100#)
30m bear crawl

WOD 2
50, 40, 30, 20, 10 of double unders
After 50 do 10 pullups and 5 burpees
After 40 do 10 pullups and 5 burpees
After each round of DUs do 10 pullups and 5 burpees including after the round of 10

Results: 4 rounds on first wod and 6:58 on second.
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7.4.14

Rest Day.
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7.3.14

Warmup
Shoulder circles, hip circles, knee circles, hip swings, air squats

Strength/skill
12×2 squats – speed focus – using chains – rest 45 sec between sets
Then
Take 10 min to find 1RM snatch balance
Then
Take 10 min to find 1RM hang snatch

WOD
EMOM12
Odd: 3 muscle-ups
Even: 10 KBS – Russian style – 70#

Results: I used 165 for the squats, got 155 for snatch balance (failed twice on 165), and 160 for the hang snatch (failed at 165). Completed EMOM.
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7.2.14

Warmup
I didn’t sleep good last night and it showed today. I spent a lot of time doing mobility as a way to put off doing any work. After about 15 or 18 minutes I finally started to warmup for thrusters.

WOD 1
4 sets:
15 thrusters at 105, rest 10 sec
2 legless rope climbs, rest 2 min

WOD 2
20 Turkish get-ups – alt hands (70#)

WOD 3
EMOM10, odd: 8 T2B, even: 10 burpees

Cooldown
10 min row at 65%

Results: I did all the thruster/rope climbs in about 1:50 with only two rope climbs all the way to the top. The other rope climbs I went as far as I could and then dropped. I wasn’t feeling the TGU – like I said, just wasn’t a good day – so I did 5 of them and then gave up as it took me nearly 3 minutes to do 5. I did complete the EMOM and the rowing. Let’s hope for a better day tomorrow.
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7.1.14

Warmup
Quick and dirty because I needed to get to work: shoulder circles, hip circles, knee circles, BTN press with bar, shrugs with bar, OHS with bar, squat hold, hip swings, then about 15 reps of power snatch with bar only.

Strength/Skill
Find 5RM power snatch in 12 min
Then
Hang power clean below knee cap 1-1-1-1 x4, rest 10 sec between reps and 2 min between sets

WOD
5 sets of
10 bench press
400m row
Rest 2:30
BP should be unbroken, but increase when possible

Results: I worked up to 145 for my snatch, but only got 2 reps at 145. I did get all 5 reps at 135. For hang cleans I did 145, 165, 195 and 205 – no fails. For the WOD (which was horrible) I did my rounds in 1:45 @185, 1:53 @195, 2:00 @200, 2:07 @200×6, 2:03 @185×8.
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