Saturday, September 17, 2011

OPT Double

Training
Part 1:

A. Power Snatch - 3,3,3; rest 5 min
B. Hang Squat Snatch x 1/OHS x 3/Snatch x 1; rest 90 sec x 4 - conditioning sets
C. CTB chin up - 1 set to max

rest 4+ hours

Part 2:

for total time:
21 KB Snatch - 2/1.5 pd - R
21 KB Snatch - 2/1.5 pd - L
21 R pistols
21 L pistols
10 ring HSPU
rest 90 sec
15 KB Snatch - 2/1.5 pd - R
15 KB Snatch - 2/1.5 pd - L
15 R pistols
15 L pistols
10 ring HSPU
rest 90 sec
9 KB Snatch - 2/1.5 pd - R
9 KB Snatch - 2/1.5 pd - L
9 R pistols
9 L pistols
10 ring HSPU

Results:
Part 1:
A. 125#, 125# 130# (made 1st, missed 2nd, made 3rd)
B. 120#, 125#, 130#, 135#
C. 16
Part 2:
Round of 21/21/10 11:17
Round of 15/15/10 9:12
Round of 9/9/10 7:55
Total Time with Rests 31:24

I was able to string 5 RHSPU to start off round 1, 6 to start off 2, and 4 to start off round 3. Part 2 was very tiring but it's a good work out for me (tough and requires skill) so I had a fun time doing it.


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