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.
Monday, November 29, 2010
Saturday, November 27, 2010
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
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
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
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
OPT Training - Phase 5, Day 1
A. 5 Sets:
- Deadlift - 185 x 10 unbroken
- Row Sprint 200m @ 95%
- Rest 2 minutes
Rowing Times
36.6 / 38.8 / 39.6 / 41.1 / 41.2 (trying to keep them all at 36.6, my base)
B. AMRAP KB Swings in 5 min with 55# DB
76
Rest 10 minutes
C. Dips - As many sets of 3 as possible of strict dips in 10 minutes
45 sets
- Deadlift - 185 x 10 unbroken
- Row Sprint 200m @ 95%
- Rest 2 minutes
Rowing Times
36.6 / 38.8 / 39.6 / 41.1 / 41.2 (trying to keep them all at 36.6, my base)
B. AMRAP KB Swings in 5 min with 55# DB
76
Rest 10 minutes
C. Dips - As many sets of 3 as possible of strict dips in 10 minutes
45 sets
Sunday, November 7, 2010
OPT Training - Phase 4, Day 8
A. Snatch Grip Deadlift with Straps @ 51x1 5-7 x 5 Rest 3
225 x 7 / 235 x 7 / 245 x 7 / 250 x 6 / 255 x 5
B. DB Back Extensions @ 4022 8 - 12 x 3 Rest 2
50 x 9 / 50 x 10 / 50 x 10
C. Toes 2 Bar 15 Unbroken x 4 Rest 1
15 / 15 / 15 / 15
225 x 7 / 235 x 7 / 245 x 7 / 250 x 6 / 255 x 5
B. DB Back Extensions @ 4022 8 - 12 x 3 Rest 2
50 x 9 / 50 x 10 / 50 x 10
C. Toes 2 Bar 15 Unbroken x 4 Rest 1
15 / 15 / 15 / 15
OPT Training - Phase 4, Day 7
A1. Press/Push-Press/Push Jerk 1.3.5 x 5 Rest 2
135 / 140 / 145 / 150 / 155
A2. Stict C2B Chinups + 30# @ 20x0 (Supinated)
4 / 6 / 6 / 7 /8
B1. HSPU @ 20x1 AMRAP x 3 Rest 1
6 / 10 / 4
B2 C2B Chinups 25 unbroken x 3 Rest 1 min
25 / 25 / 25
135 / 140 / 145 / 150 / 155
A2. Stict C2B Chinups + 30# @ 20x0 (Supinated)
4 / 6 / 6 / 7 /8
B1. HSPU @ 20x1 AMRAP x 3 Rest 1
6 / 10 / 4
B2 C2B Chinups 25 unbroken x 3 Rest 1 min
25 / 25 / 25
OPT Training - Phase 4, Day 6
A1. Back Squat @ 30x0 3-4 x 3 Rest 20
245 x 4 / 250 x 4 / 240 x 3
A2. Back Squat @ 20x0 4-6 x 3 Rest 20 sec
205 x 6 / 215 x 6 / 220 x 5
A3. Back Squat @ 10x0 8-12 x 3 Rest 5 min
185 x 10 / 195 x 9 / 200 x 8
B. DB Split Squat @ 3131 8-10/ leg Rest 45 B/t
70 x 8 / 70 x 8 / 70 x 8
245 x 4 / 250 x 4 / 240 x 3
A2. Back Squat @ 20x0 4-6 x 3 Rest 20 sec
205 x 6 / 215 x 6 / 220 x 5
A3. Back Squat @ 10x0 8-12 x 3 Rest 5 min
185 x 10 / 195 x 9 / 200 x 8
B. DB Split Squat @ 3131 8-10/ leg Rest 45 B/t
70 x 8 / 70 x 8 / 70 x 8
OPT Training - Phase 4, Day 5
AM
30 seconds @ 90% Tension/ Speed
30 seconds @ 50% effort, no tension
5x5 4 min between each
PM
A1. Close Grip Bench Press @ 30x0 2.2.2 x 5 Rest 2min
190. 185. 180 / 200.195.190/ 205.185.175/ 210.185.175 / 210.190.180
A2. Pronated Pullups + 30# @1010 AMRAP x 5 Rest 2 min
(Chest to Bar)
5 / 7 / 8 / 6 / 6
Supraspinatus giving me problems with my shoulder so stopped here.
30 seconds @ 90% Tension/ Speed
30 seconds @ 50% effort, no tension
5x5 4 min between each
PM
A1. Close Grip Bench Press @ 30x0 2.2.2 x 5 Rest 2min
190. 185. 180 / 200.195.190/ 205.185.175/ 210.185.175 / 210.190.180
A2. Pronated Pullups + 30# @1010 AMRAP x 5 Rest 2 min
(Chest to Bar)
5 / 7 / 8 / 6 / 6
Supraspinatus giving me problems with my shoulder so stopped here.
OPT Training - Phase 4, Day 4
A. Snatch Grip Deadlift with Straps @ 51x1 5-7 x 5 Rest 3
155 x 7 / 175 x 7 / 205 x 7 / 230 x 7 / 245 x 6
B. DB Back Extensions @ 4022 8 - 12 x 3 Rest 2
45 x 10 / 45 x 10/ 45 x 10
C. Toes 2 Bar 15 Unbroken x 4 Rest 1
15 / 15 / 15 / 15
155 x 7 / 175 x 7 / 205 x 7 / 230 x 7 / 245 x 6
B. DB Back Extensions @ 4022 8 - 12 x 3 Rest 2
45 x 10 / 45 x 10/ 45 x 10
C. Toes 2 Bar 15 Unbroken x 4 Rest 1
15 / 15 / 15 / 15
OPT Training - Phase 4, Day 3
A1. Press/Push-Press/Push Jerk 1.3.5 x 5 Rest 2
130 / 140 / 145 / 150 / 155 (easy)
A2. Stict C2B Chinups + 25# @ 20x0
6 / 6/ 5 / 6 / 5
B1. HSPU @ 20x1 AMRAP x 3 Rest 1
9 / 7 / 8
B2 C2B Chinups 20 unbroken x 3 Rest 1 min
14.6 / 10.6.4 / 12.5.3
130 / 140 / 145 / 150 / 155 (easy)
A2. Stict C2B Chinups + 25# @ 20x0
6 / 6/ 5 / 6 / 5
B1. HSPU @ 20x1 AMRAP x 3 Rest 1
9 / 7 / 8
B2 C2B Chinups 20 unbroken x 3 Rest 1 min
14.6 / 10.6.4 / 12.5.3
OPT Training - Phase 4, Day 2
A1. Back Squat @ 30x0 4-6 x 3 Rest 20
225 x 6 / 235 x 4 / 225 x 4
A2. Back Squat @ 20x0 6-8 x 3 Rest 20 sec
205 x 7 / 195 x 6 / 185 x 7
A3. Back Squat @ 10x0 12-15 x 3 Rest 5 min
185 x 12 / 175 x 12 / 165 x 12
B. DB Split Squat @ 3131 8-10/ leg Rest 45 B/t
65 x 8 / 60 x 8 / 60 x 8
225 x 6 / 235 x 4 / 225 x 4
A2. Back Squat @ 20x0 6-8 x 3 Rest 20 sec
205 x 7 / 195 x 6 / 185 x 7
A3. Back Squat @ 10x0 12-15 x 3 Rest 5 min
185 x 12 / 175 x 12 / 165 x 12
B. DB Split Squat @ 3131 8-10/ leg Rest 45 B/t
65 x 8 / 60 x 8 / 60 x 8
OPT Training - Phase 4, Day 1
A1. Close Grip Bench Press 30x0 2.2.2 x 5 Rest 2 min
195.175.170/ 200.185.175/ 205.195.190/ 210x2.200x1 / 205. 190. 180
A2. Supinated + 30lbs AMRAP x 5 Rest 2 min
7 / 9 / 10 / 10 11
B1. Dips + 30lbs 20 reps/set x 3 Rest 1 min
20 / 20 / 20
B2. Deadhang Chin Ups (Pronated) 21x1 AMRAP x 3
9/ 10 / 10.5
195.175.170/ 200.185.175/ 205.195.190/ 210x2.200x1 / 205. 190. 180
A2. Supinated + 30lbs AMRAP x 5 Rest 2 min
7 / 9 / 10 / 10 11
B1. Dips + 30lbs 20 reps/set x 3 Rest 1 min
20 / 20 / 20
B2. Deadhang Chin Ups (Pronated) 21x1 AMRAP x 3
9/ 10 / 10.5
Wednesday, November 3, 2010
OPT Training - Phase 3, Day 7
A. Mixed Grip Chin Ups @ 30x0 3,2,1,3,2,1
55 x 3 / 65 x 2 / 75 x 1 / 65 x 3 / 80 x 2 / 85 x 1
B1. Wide Grip Chin ups @1010 AMRAP Rest 10 sec
13 / 10 / 10
B2. Front Squat 115# AMRAP in 30 seconds
14 / 14 / 14
C1. Back extensions 25 x 3
C2. K2E 15 unbroken x 3
55 x 3 / 65 x 2 / 75 x 1 / 65 x 3 / 80 x 2 / 85 x 1
B1. Wide Grip Chin ups @1010 AMRAP Rest 10 sec
13 / 10 / 10
B2. Front Squat 115# AMRAP in 30 seconds
14 / 14 / 14
C1. Back extensions 25 x 3
C2. K2E 15 unbroken x 3
OPT Training - Phase 3, Day 6
A. Speed Deadlift, Clean Grip @12x1
210/ 210/ 210/ 210/ 210/ 210/ 210/ 210
B1. DB Slow Step Up @ 3131
65 x 12 / 70 x 12 / 75 x 6 (bending over way too much) / 70 x 12
B2. Dips @ 50x1 8,6,4,2
75 x 8 / 80 x 6/ 85 x 4 / 95 x 2
C. DB Ext. Rot @ 3010 6-8 x 3 Rest 30
30 x 8 / 30 x 6 / 30 x 6
210/ 210/ 210/ 210/ 210/ 210/ 210/ 210
B1. DB Slow Step Up @ 3131
65 x 12 / 70 x 12 / 75 x 6 (bending over way too much) / 70 x 12
B2. Dips @ 50x1 8,6,4,2
75 x 8 / 80 x 6/ 85 x 4 / 95 x 2
C. DB Ext. Rot @ 3010 6-8 x 3 Rest 30
30 x 8 / 30 x 6 / 30 x 6
Monday, November 1, 2010
OPT Training - Phase 3, Day 5
A. Front Squat @ 5ox1 10, 5, 3, 10, 5, 3 Rest 3 minutes
165 x 10/ 185 x 5 / 195 x 3 / 185 x 10 / 195 x 5 / 220 x 1
B1. DB Seated Arnold Press @ 2020 8 -12 x 3 Rest 90
50Each x 8 / 50 x 10 / 55 x 9
B2. Seated Low Row @ 4011 12, 10 , 8 Rest 90
170 x 12 / 180 x 10 / 190 x 8
C1. DB Powell Raises @ 3010 8 - 10 x 3 Rest 45
30 x 8 / 30 x 9 / 30 x 10
C2. DB Bck Extensions @ 4022 10 - 12 x 3 Rest 45
40 x 10 / 40 x 12 / 45 x 12
165 x 10/ 185 x 5 / 195 x 3 / 185 x 10 / 195 x 5 / 220 x 1
B1. DB Seated Arnold Press @ 2020 8 -12 x 3 Rest 90
50Each x 8 / 50 x 10 / 55 x 9
B2. Seated Low Row @ 4011 12, 10 , 8 Rest 90
170 x 12 / 180 x 10 / 190 x 8
C1. DB Powell Raises @ 3010 8 - 10 x 3 Rest 45
30 x 8 / 30 x 9 / 30 x 10
C2. DB Bck Extensions @ 4022 10 - 12 x 3 Rest 45
40 x 10 / 40 x 12 / 45 x 12
Subscribe to:
Comments (Atom)