OPT June 20

TRAINING:
part 1:
Airdyne Sprints:
20 sec @ max effort
Rest 2 min x 6
(rest 10 min off bike - perform 25 HSPU in this time)
20 sec @ max effort
Rest 2 min x 6

rest 6+ hours

part 2:
A. reverse med ball throws - 3-5 kg ball x 3 attempts/set; rest 2 min b/t sets x 4
B. sled drag backwards - 50 m @ 80% - toe/heel action; rest 2 min x 3
C1. GH extensions - 20 straight x 4; rest 90 sec
C2. FLR on rings - 180 sec accumulated
D. Side Bridges - 30 sec/side x 3/side; no rest b/t sides

RESULTS:
Part 1:
Airdyne completed. montior is broken but the first 6 sprints felt good, the second first 3 felt ok and the last 3 I was having trouble recovering in time.

HSPU were all strict. I tried to get 25 in a row but I fell off the wall probably because my core was fatigued/weak :(
18-3-4
completed in under 90 seconds
part 2
Completed part 2 but don't have a sled. Best sub: back pedal on treadmill while its off and hold onto side handles. Its tough to get it going, then hold it for a few seconds.

Sunday Race & Training

Today I ran the Great Race with my mom. It is a 4 mile race and I felt great throughout it. I ran with my mom for the first 2 miles, then the second 2 miles I ran at a faster pace. I finished in around 40 minutes. I was just out there to have a good time and see a lot of people! Running always seems to take a lot out of me, so we will see how I feel tomorrow. I am thinking my hips and calves will be sore.

After the race I did OPT

TRAINING:
Row 10 min @ Z1
+
HSPU - 5 sets of 5 easy; rest short
+
dead hang to inverted on rings - pause at top for 2 sec
(5 reps/set x 3 sets; rest as needed)
+
10 GHD sit ups
10 GHD ext's
rest 1 min x 3
+
AMRAP DU's in 20 sec
rest 40 sec breathing only, no moving x 6

RESULTS:

-Skipped rowing since I went straight from the race to the gym

-HSPU's all unbroken sets of 5

-Completed the inverted ring sets as well as GHD's unbroken.

-DU Results:
37, 38, 40, 35, 35, 28
*The first 3 sets felt great, I had 1 trip on the last 3.

Getting Ready for 11.3!

TRAINING:

part 1:

A. Press - build to a tough single in no more than 5 sets from empty bar - rest as needed

B. Push Press - build to an easy triple in 3 sets max - rest as needed

C. Split Jerk - build to a tough single in no more than 5 sets max - rest as needed

rest 6+ hours

part 2:

5 sets:

Row 350 m @ 95% effort

breathe 10 times

30 unbroken back extensions

rest 5 min actively walking

Results:

part 1:

A. 95#, 115# (f), 105#, 110# (f)

B. Misread directions; I built up to a heavy single Push Press: 125#, 135#, 145#, 150# (f)x 2

C. 160#, 170#, 175# (failed behind)

*145# is a Push-Press PR! 170# is a tied PR for my Split Jerk but this time it felt and looked a lot better. My arms were fully extended in the bottom of my dip, I did not press the weight out. I felt like I had forgotten what I was doing, then all of a sudden I had 170# above my head in what is probably one of my best split jerks I have ever done at a heavy weight.

(No time for a rest between part 1 & part 2 today, did them back-to-back)

part 2:

350m time/ ave pace per 500m

1. 1:12.8/ 1:44

2. 1:12.5/ 1:43.6

3. 113.7/ 145.3

4. 113.4/ 1:44.9

5. 114.3/ 1:46.2

*All back ext unbroken. Lower back and hamstrings are on fire. I cannot sit comfortable while I type this!

Training

OPT Training

part 1:

Row 10 min @ Z1 warm up

+

30 unbroken double unders

(breathe 10 times through belly in place)

x 6

+

300 sec static ring hold accumulation

+

Row 10 min @ Z1

rest 6+ hours

part 2:

30,25,20,15,10 rep rounds for time:

Chin Ups COVP

Back Extensions

Results:

Part 1: completed. Rows were relaxed, static ring hold was done in 10 sets of 30 sec; 30 sec rest

Part 2: 10:45 

All back ext. were unbroken, pull-ups were done in as few sets as possible.

Jerk Practice

Today I did 5 sets of a 500m sprint on the rower which absolutely killed me. My legs were on fire!!
After I worked on my split jerk. I was going to just practice my form with light weight, but I was feeling good so I decided, after a little light-weight practice, to add some weight. I did 135x2 and 155x1 which both felt very easy. My PR is 165# so I decided to see if I could set a new PR of 170#. Unfortunately, I failed a few times, but I think 170# is something I am capable of with a little more confidence and a little more practice. The things I need to work on are a quicker dip, keeping the bar closer to me, and getting comfortable with dropping under heavy weight. My splits at 135# look okay, but the second I add more weight, I seem to barely do a split at all. Here's a quick video of today's practice.

Jerk Practice from Chelsea Ryan on Vimeo.


PM Training
From http://optimumtraining.ca/blog

A. mixed grip chin ups wtd @ 21X0; 2-3 x 4; rest 3 min

B. amrap strict chin ups - COVP - pronated medium grip - 1 attempt

C. back extensions @ 1010; 20 x 3; rest 2 min

D. 30 sec AMRAP DU's; rest 30 sec x 8

A. 20#x 3, 20#x3, 25#x2, 25#x2
B. 6
C. Unbroken
D. 34, 45, 29, 39, 40, 39, 36, 34