Monday, January 2, 2012

OPT Jan 2

AM
20 x 30 sec Row @ 50%/30 sec Row @ 80% - damper set @ 3
4,432m @ 2:15.4 average (2:32, 2:00)

Noon - BSq + PSn + Snatch Capacity work
A. Back Squat with Chains @ 20X1, 3-3-3-3, 5 min
B. Hang Power Snatch @ 95lb, 3 perfect reps x 3 sets, 2 min - focus on receiving bar in proper position
C. Squat Snatch, build to 2 RM
D. OHS @ 33X1, 2-3 x 4 sets, 5 min
A. 150#, 155#, 160#, 165# (x1)
B. Complete
C. 145#, new 2RM! Almost had 148#, the first one went up easy and the second one went up relatively easy but my shoulders would not move. I caught the weight and stabilized it but when I went to stand up only my ass was rising up. 
D. 115# (3), 120# (3), 125# (2), 130# (2)


PM - CP Tester
As many rounds as possible in 20 minutes:
1 Rope Climb
3 unbroken HSPU
5 Box Jumps - 32"
18 rounds
*All Rope climbs were done 2 pulls to a 14-15 ft rope
*All HSPU were unbroken and strict

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