June

Following OPT for at least the next few months.
My spreadsheet
OPT Blog

6.30.14

Rest Day.
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6.29.14

Warmup
Easy air dyne for 3 min, hip swings (front/back and side/side), squat hold followed by light squats

Strength
Find 1RM back squat

WOD 1
30 muscle-up

WOD 2
5 sets of:
200m run, 15 GHD situps, 15 back extensions, 40 double unders
Rest 1:1 and go about 80% effort so all times are almost exactly the same

Results: 290# squat – 5# PR! Feels like a long time since I PR’s my squat or went that heavy. I did jumping muscle-ups and completed WOD 1 3:43. For the 2nd WOD my times were: 3:51, 3:32, 3:32, 3:23, 3:27.
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6.28.14

Warmup
My warmup followed by some light snatch work to get ready for the first part of my workout.

Strength
EMOM 1 snatch – start at 50% 1RM and add 10# every minute until failure.

WOD 1
AMRAP12 of:
4 TGU (2 per arm) – 70#
3 burpees muscle up (I did jumping, of course…)
40m farmer walk (70# per hand)

WOD 2
3 RFT of:
15 front squat (115)
15 pullups

Results: My right hand has a nice open blister on it from yesterday, so I tried to do today’s workout with weightlifting gloves. This made my tiny hands even smaller and griping the bar for the snatch and the bar for the pullups was difficult and it impacted my work. I started my snatch at 85 and worked to 155 and failed at 165. I got 3+5 in the first WOD with the TGU at 70# being pretty slow. I completed the second WOD in 6:32 and that was mostly because I couldn’t get a good rhythm on the pullup bar due to my grip.
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6.27.14

Warmup
PVC pass throughs, good mornings, hip swings, knee circles, light squats

Skill
10×3 back squat – speed focus – use chains to vary resistance, 45 sec rest between
Then
5 sets to find moderate 2 rep tempo OHS – 4 seconds down, 2 seconds at bottom

WOD
EMOM8 – 6-8 CTB pullups
Then
EMOM12 – odd: 6 tough KB snatch with right hand, even: 6 with left

Results: I used 155 and chains for 10×3. For OHS I went 95, 115, 145, 165 and 175 and completed all of them. For CTB I went 8, 7, 7, 7, 6, 6, 6, 6. I used a 55# KB for the first round of next EMOM and then used 70# for final 10 minutes.
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6.26.14

Rest Day

I ended up riding just under 50 miles yesterday over the span of 3 sessions that totaled just under 5 hours on my bike. I really want to do tomorrow’s squats so today I just did mobility for an hour. I went into the gym and did nothing but mobility stuff for an hour straight. Worked lots of legs from my ankles to the top of the hamstrings and also some shoulder work.
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6.25.14

“Rest Day”

Ride your bike to work day.

I rode it to the gym to coach this morning: 7 miles
Rode it from the gym to work: 19 miles
Rode it from work to home: 22 miles

…I might take tomorrow off…
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6.24.14

Warmup
My warmup, followed by trying to find my 5RM deadlift without pushing it too hard.

WOD
“Diane”
21-15-9 of:
225# deadlift
HSPU

Cooldown
20min easy pace on airdyne

Results: I was really hoping to PR my Diane time (6:52) but it wasn’t happening today. My HSPU weren’t there and my shoulders failed really early. I actually didn’t even finish. I was 3 HSPU into my round of 9 and just struggling with the clock nearly at 9 minutes, so I stopped. Wasn’t feeling it.
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6.23.14

Warmup
PVC pass throunds, couch stretch, hip swings, knee circles, air squats, PVC OHS, bar only squat

Strength
Back squat: 3, 2, 1, 3, 2, 1
Tempo: 3 seconds down, 1 second up
Second set of 3, 2, 1 should be heavier than first set

WOD 1
7 RFT:
2 muscle-ups
3 box jumps (36)

WOD 2
5 sets at 80-90%
200m run
200m row
30 second FLR (plank on rings with butt tight, abs tight, chin to chest, arms straight)
Rest 90 seconds

Cooldown
200m walk, toy soldiers, walking one leg hip circles, couch sit

Results: I almost hit my 1RM today, so squats were good for once! I went: 245×3, 255×2, 265×1, 255×3, 265×2, 275×1. The 1st WOD took 3:30 with jumping MU and I did all BJ at 36in which might be a PR. The last WOD times were: 2:51, 2:55, 2:45, 2:52 and 2:50.
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6.22.14

Rest Day.
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6.21.14

Warmup
Not much, decided to workout today instead of tomorrow and since it was short I did this mostly between the 7:30 and 9am classes I coached this morning

Strength
Find 1RM close-grip bench press

WOD
3 min max cal row, 2 min max box jump, 1 min max burpee
Rest 15 min
3 min max DU

Results: 290 for the bench. 74/20/16 for the row/BJ/burpee. And only 114 DUs – calf cramped and then my side started to hurt. Maybe a result of not warming up properly.
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6.20.14

Warmup
Hip swings (front/back and side/side), Banded shoulder stretches, knee and ankle circles, light front squats with bar, shoulder circles and standing leg curls – fast to engage the posterior

Strength/skill
EMOM8: 3 front squat @65%
Then
Find 1RM squat clean
Then
3 rounds of
9 heavy thrusters, rest 10 seconds
AMRAP T2B, rest 3 min

WOD
3 rounds of 20 wall ball and 20 pullups

Results: I used 165 for EMOM. I just didn’t have much today for the cleans so I only got 205 and failed twice at 215. I used 155 for my 1st thrusters and did them unbroken and then 10 T2B. I then used 165 and broke it into sets of 7 and 2 and then 9 T2B. Last round was 175 in sets of 4, 3 and 2 and then 7 T2B. The WOD took me 7:06.
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6.19.14

Warmup
Had to be in front of a computer for work by 6:30am, so warmup was brief – just light reps of strict press and a few strict pullups and scat pullups

Strength
A1. 5-4-3-2-1 strict press, rest 90 sec
A2. 5-4-3-2-1 weighted pullups, rest 90 sec
Then
EMOM12. Odd: 1 power clean + 4 split jerks (55% 1RM SJ), Even: 6-8 CTB pullups

WOD
Row 2k with each 500m faster than previous and final 500m at 97% effort

Results: Press – 135, 155, 175, 185 and feeling great so jumped to 205 and nailed it for a 10# PR. Weighted pullup – 25, 30, 40, 50, 65-F. EMOM completed at 135. Rowed about 1:58, 1:55, 1:49 and sub 1:44 and it killed.
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6.18.14

Rest Day.
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6.17.14

Warmup
Lots of EMOM time today and I needed to get to work, so I cut the warmup short. The first EMOM is a light power snatch and DU’s, so it served as a nice warmup. I did PVC pass throughs and presses, then with a bar behind the neck presses, squats and sotts presses to loosen up a bit before starting.

WOD
EMOM20 – Even: 3 power snatch, Odd: 40 double-unders
Rest a few minutes
EMOM18 – Even: 10 KBS (Russian style @70#), Odd: Front lever hold on rings for 30 seconds (I did a plank)
Rest a few minutes
EMOM16 – Even: 5 power cleans (60%), Odd: 10 bar facing burpees

Results: 1st EMOM wasn’t too bad and I used 95# for snatch. 2nd EMOM the levers started to suck. 3rd EMOM was brutal and I used 135.
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6.16.14

Warmup
Couch stretch, ankle stretch, barbell quad smash – light squats

Strength
Back squat – 4 second descent – 3, 3, 2, 2, 2

WOD 1
EMOM14
Odd: 6-8 T2B
Even: 12 cal row

WOD 2
8x500m row with 2 min rest between – except 4 min rest after 4th 500m
Try to go at about 90% so each 500m doesn’t fluctuate by more than 2 seconds.

Results: BS: 185, 225, 245, 255, 265×1. EMOM completed with 8 T2B for 1st 4 rounds and 7 for final 3. Times for row: 1:42.5, 1:44.2, 1:43.0, 1:43.4, 1:43.9, 1:45.5, 1:47.4 and 1:51.1. THAT SUCKED! I really felt fatigued in the 4th round, but rebounded for the 5th round due to the 4min rest. But round 6 was rough and then 7 and 8 were brutal. Sneaky day in which I rowed about 5k.
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6.15.14

Warmup
Stretch, 500m row, more stretch and warming up to the PC

WOD
AMRAP15
3 power clean (205)
5 burpee box jump (24)
7 muscle-ups

Results: 5 rounds + 1 PC (jumping MU)
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6.14.14

Warmup
My warmup, followed by bar only squats

Skill
EMOM8 2 BS @55% with chains – speed focus

Strength
Take 10 min to find 1RM snatch
Then
3 rounds of
1 squat clean + 8 front squats (increase each round), rest 10 seconds
15 CTB pullups, rest 3 min

WOD
3 rounds of 50 wall balls, rest 3 min

Results: I used 155# for squats. I almost PR’d my snatch, but failed at 175 twice. I used 135, 155 and 185 for FS. My wall balls went (trying to remember off the top of my head) 1:50ish in 34/16, 2:10ish 20/10/20 and 2:45ish 10/10/7/8/9/6.
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6.13.14

Rest Day
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6.12.14

Warmup
Sort of stretched and moved around coaching the 5am class this morning and then slowly began moving into my push press

Strength
Find 1RM Push Press

Skill
10, 9, 8…2, 1 of kipping HSPU
You cannot move to the next set until you complete the previous unbroken

WOD
12-9-6 of
KBS (70)
Burpees
Rest 4 min x2

Results: 230# PP for a 10# PR! I haven’t PR’d in a while, it feels good. I think the skill was supposed to be for time, but since I was coaching and I suck at kipping HSPU I took my time and did it as a skill challenge. I did all the sets unbroken in my first attempt except the round of 6 which I think I just didn’t set my hands right. I scored 1:10 and 1:50 on the WOD but screweed up the first round by doing 12-6-3 or 9-6-3 or something other than the prescribed 12-9-6.
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6.11.14

Warmup
My warmup, followed by bar only deadlifts, shrugs, front squats and squat cleans

WOD 1
EMOM18
Odd – 3 DL (start at 50% 1RM, next min 55%, next min 60%, next min 50%, etc)
Even – 12 cal row

WOD 2
EMOM16
Odd – AD 50 sec at 90%
Even – 3 hang power clean @65% 1RM

WOD 3
EMOM14
Odd – 2 snatch pull + 1 hang power snatch – focus on form
Even – 6 BJ

Results: Completed all. 1st EMOM I used 175, 195 and 215. 2nd EMOM I used 135. And on the last I used 115 and it was supposed to be a 36″ box but I used 34″.
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6.10.14

Warmup
Couch stretch, good mornings, hip swings and slow squats – my knee has been bothering me a bit so this was all a test to see if I was going to do the squats or skip in favor of long term health. It is my left knee and my left leg in general is super tight. When I couch stretch there is a large difference between how flexible I am in my right vs left side. My left calf has felt tight and even twice yesterday I thought it might cramp. I really wanted to stretch more, rather than “getting the blood going” to see how my knee felt. It felt fine, no pain, so I moved forward.

Strength
3×5 back squat with a 4 second concentric phase – focus on tempo and form.

WOD 1
EMOM12
Odd: 5-7 Chest to bar pullups
Even: 10 burpees

WOD 2
3 sets with 5 min rest between of:
400m row, 20 wall ball, 20 hand-release pushups, 20 situps, 60 double-unders
Mix up the order in each of the 3 sets and note difference

ResultS: BS was 175, 205 and 235. Completed EMOM. The second WOD went: 5:10 in the original order, 4:52 (HRPU, situp, WB, DU, row) felt a lot easier because I eased myself into the set with HRPU and situps rather than gassing myself with a row and WB to begin, the final set was 5:46 (WB, DU, HRPU, situps, row) and was brutal because I was gassed. I woke up this morning starving and tired and I think it really showed in this final set – I was so out of breath and unable to recover during the DU in that 3rd set…and then the row was just brutal and slow.
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6.9.14

Rest Day
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6.8.14

Warmup
About 15 minutes mobilizing with bands

WOD
AMRAP5 of 15 power cleans (75) and 30 double unders
Rest 8 min
Repeat

Results: I wasn’t feeling it today. Heart wasn’t in it. I scored 3+5 and 2+25.
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6.7.14

Warmup
My warmup, followed by bar only deadlifts, shrugs, front squats and squat cleans

Strength
EMOM6: 3 hang squat cleans @60%
Then
Take 10 min to find max squat clean

WOD 1
3 rounds of 20 wall balls then AMRAP T2B, rest 2 min
Try to do all WB unbroken

WOD 2
12-9-6-3
Squat clean (135)
Ring dip

Results: Used 135 for EMOM and hit 225 for max (failed twice at 230, which would have been a PR). 9, 10 and 11 T2B with all WB unbroken. 5:46 for the 2nd WOD.

Then about 30 minutes later…the first class of the day needed another player for a partner WOD, so I …

WOD 3
Take 8 min to find max box jump
Then in a team of 2, relay style, 3 rounds of:
7 OHS (155)
50m farmer carry (70 per hand)
200m run
15 wall ball (30#)

Results: My partner and I finished in 15:42 (partner A does OHS and then moves onto FC. Partner B can’t start OHS until Partner A moves to FC. Partner B hs to wait for Partner A to move to next movement before starting that same movement).
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6.6.14

Warmup
Some shoulder and chest stretches, then lots of bar only press and behind the neck presses as warming up for 1RM below. Did hip swings and other stuff for legs between sets of bar work.

Strength

Find 1RM strict press

WOD 1
30 muscle up for time

WOD 2
Sprint: row 250m, 15 KBS (1.5pd), 25 burpees, 15 KBS, 250m row

Results: Pressed 195 and almost had 200, which would have been a PR. I did jumping muscle ups and it took me 6:43 and the second WOD took 4:26 and hurt.
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6.5.14

Rest Day
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6.4.14

Warmup
My warmup

WOD
EMOM16 – Odd: 2 Hang power cleans (70%), Even: 7 toes to bar
EMOM14 – Odd: 3 deadlift TnG (moderate weight), Even: 3 muscle-up
EMOM12 – Odd: 8 power clean (75#), 10 burpees as fast as possible

Results: Used 160 for first EMOM and 275 for 2nd. The third EMOM was rough.
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6.3.14

Warmup
My warmup + 10 air squats + 10 bar only squats

Strength
A. Find 1RM back squat
B1. 5×2 weighted pullup, rest 90 seconds
B2. 5×2 weighted dip, rest 90 seconds

WOD
3 sets of:
400m row, 15 burpees, 18 box jump on and overs, 21 KBS (55#), 24 wall ball
Rest 5 min between sets – try to get same time on each

Results: 260 for squat, 265-F. Pullups: 15, 25, 40, 45, 55-F. Dips: 15, 25, 45, 55, 70. WOD: 6:00, 5:58, 6:29.
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6.2.14

Warmup
My warmup

WOD
AMRAP10: 200m run, 20 DU, 10 air squat
Rest 4 min
AMRAP10: 2 wall walks, 2 burpee muscleup, 200m row
Rest 4 min
AMRAP10: airdyne 20 cal, 10 walking lunge, 10 situp
Rest 4 min
AMRAP10: 5 pullup, 7 box jump, 9 HRPU

Results: 4+200m+11, 4+4+160m, 5+5 and 8+9
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6.1.14

Rest Day.
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