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
Saturday, November 27, 2010
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
Subscribe to:
Posts (Atom)