OPT Training - Phase 5, Day 8

A. Clean Pulls to Navel @ 13x0 3,3,3,3,3,3,3
190, 200, 210, 220, 230, 235, 240

B. Push Press 12x1 3,3,2,2,1,1
160/ 165 / 175 x 2 / 180 x 2 / 185 x 1 (half drop under the bar) / Fail on attempt @190

C. BB Cuban Press @ 2020 10-15 x 3

70 x 10 / 80 x 9 / 80 x 10

OPT Training - Phase 5, Day 7

A. Back Squat Ladder 1-5 AMRAP in 10 min @ 185#
4 rounds + 1,2,3

B. DB Split Squat @ 3131 10-12/leg x 3 Rest 1 min BT legs
75 x 10 / 80 x 9 / 80 x 9

C. 75 K2E For time: 3:50

OPT Training - Phase 5, Day 6

3 sets
21 Deadlift unbroken @ 135#
Bke Sprint 1 min @ 95% effort
Rest 90

+

3 sets
21 DB Swings @ 55#
Bke Sprint 1 min@ 95% effort
Rest 90

+

Tabata Pushups


(97)



Deadlifts super strong, DB Swings slow, but felt very very strong. All unbroken.

OPT Training - Phase 5, Day 5

AM
Light and easy walk 60 min

Noon
A1 Bench Press @ 30x0 3,3,2,2,2,1,1,1,1,1 Rest 2 min b/t sets
135 x 3 / 185 x 3 / 195 x 2 / 205 x 2 / 210 x 2 / 220 x 1 / 230 x 0 / 230 x 1 / 235 x 1 / 240 x 0.5

A2 AMRAP Strict Chin Ups (Supinated) @ 2010 10 Sets Rest 2 min b/t sets
14 / 15 / 12 / 11 / 10 / 12 / 13 / 10 / 9 / 8


PM
7 Sets:
15 DB Thrusters @ 30#/hand
15 DB Hang Squat cleans
15 burpees
25 DU's
Rest 2 min



Cleans killed me, burpees were the best out of all of it. Pretty gasssed by the end of round 2.

OPT Training - Phase 5, Day 4

AM Rowing Sprints

20 seconds @110% 2:40 Rest x 12 10 min rest between sets 6 & 7

Distance Average Watts
110m
113m 505
115m 532
112m 492
115m 532
113m 505


110m 466
111 479
113 505
108 441
112 492
111 479


PM
AMRAP in 20 Min:
5 dips @ 25#
5 R Arm DB Power Snatch
5 L Arm DB Power Snatch
5 L-Pullups - Slight bent knee (same/round)


exactly 11 rounds

OPT Training - Phase 5, Day 3

A. Clean Pull 3,3,3,3,3 Rest 2 min BT
185 x 3 / 195 x 3 / 205 x 3 / 220 x 3 / 230 x 3

(Feeling super strong on these, will be going up higher for next week - watching the back rounding, keeing lumbar curved properly

B. Push Press 3,3,3,3,3 Rest 2 min
135 x 3 / 155 x 3 / 165 x 3 / 175 x 2 (Almost push jerk) / 170 x 3

C. Cuban Press 10 - 15 x 3 Rest 1 min
65 x 13 / 75 x 10 / 75 x 12

OPT Training - Phase 5, Day 2

A. 10 min 1-5 Backsquat ladder @ 185#

4 full + 4

B. DB Split Squat @ 3131 10-12/ leg 1 min bt legs
70 x 10 / 75 x 10 / 75 x 11

C. 75 K2E for Time:
4:04