OPT October 5

TRAINING:
Part 1:
3 rounds for time:
-30 double unders
-10 front squat - 155#/100#
-10 burpees
rest 4 hrs
Part 2:
3 rounds
-10 tire flips (big heavy, tire)
-20 KB swings (53#)
-30 cals on airdyne
rest 8 minutes before round 2, and 10 mins before round 3.
*30 cals estimated at 1:40 since my airdyne monitor is broken

RESULTS:
Part 1:
4:41
*No rack, took bar off the ground for FS
*Burpees were the most challenging part for me, especially after the front squat (which felt much heavier than 100# but I was able to get thru all the sets without dropping the bar)
Part 2:
1. 2:54
2. 2:52
3. 3:06

Max's & OPT

The first part of my training today was to find my max snatch, clean and jerk, and front squat for today.
Results:
Snatch 135#
C & J 165#
Front Squat 190#
Snatch: I was so close to 140#, and it is a little frustrating that I didn't end up getting it, but hopefully next time. 135# ties my previous PR and I hit it on my first try.
C & J: I haven't done a clean and jerk max since the 2010 norcal qualifier where I think I did somewhere around 140#. The jerk is clearly my limiting factor. I need to really work on my jerk and learn how to do it because I refuse to drop and I am always pressing the bar out.
Front squat: I am trying to build up my front squat but today I didn't feel very strong. 190# ties my previous PR, which is better than my attempt about a week ago, where I maxed out at 185#, but I really want to break 200# soon.
Part 2:
TRAINING:
5 sets @ 97%:
10 Front Squat heavy
5 rope ascents - 20'
Row 400 m
rest walk 6 min b/t sets
(add weight per set to FS)
RESULTS:
Did 6 rope climbs per round on a 14' rope, reach up to 15'

front squat load/ time

125#/5:40
130#/ 5:56
135#/6:26
140#/7:21
145#/ 7:51

all front squats were unbroken, and almost every rope climb was done in 2 pulls. i used a weight belt for my last set at 145# because my back/core was destroyed after 140#. Overall, I felt pretty good during the front squats. Last week I was squatting 150# and it was a tough triple, today I surprised myself and hit 145# for 10 unbroken reps which was pretty cool.

Double Day!

TRAINING
part 1:
A. in 10 min on a timer build to a tough single in the Front Squat
B. in 10 min on a timer perform as many quality sets of 3 x squat clean heavy
C. in 10 min on a timer perform as many rounds of 4 ring HSPU and 10 pistols
D. in 10 min on a timer perform AMRAP Double Unders

rest 6+ hours

part 2:
A1. bench press - 3 x 3 @ 80%; rest 2 min
A2. strict chin ups - amrap (-1) x 3; rest 2 min
B1. clap push ups - 20/set x 3; rest 30 sec
B2. 15 chin ups x 3; rest 30 sec
C. row 30 sec @ 97%; walk rest 2:30 x 5

RESULTS
Part 1:
A. worked up to 190# PR! Previous was 175# over a year ago
B. 1 set at 155# 2nd set I failed the 3rd @155# so dropped down to 135# for 4 sets
C. 7 Rounds + 1 HSPU (all HSPU unbroken and on parallettes)
D. 414

Part 2:
A. All sets @105#/8 pull ups every set
B. Completed
C. 155m, 157m, 154m, 156m, 154m

5 Rounds for Time:

5 rounds:
3 x Front squats @135#
7 x Ring Dips
30 x Double Unders
400m Run

19:56

Front Squats were completed from the ground and double unders were all unbroken. My initial thoughts were that this would take me 25:00, but as I started going and saw the time, my goal was to finish sub 20. I completed all five rounds in 19:56. Hopefully the consistent sets of 30 double unders will carry over to the first work out in the Open which is an AMRAP 10 min 30 Double unders, 15 power snatch @ 55#. I plan to do this work out on Saturday. I did this wod to work on a weakness of mine (longer workouts). My ultimate goal is to be prepared for regionals without worrying too much about the sectional wods. Of course I want to be well prepared and perform well, but my programming/training will not be affected by the weekly sectional workouts.

Training my weakness from Chelsea Ryan on Vimeo.