OPT SHE June 28

part 1:

10 min aerobic warm up including run intervals

+

TGU - 10 min practice

+

free handstand practice into front roll out

(work on portions of movement you need practice on for 10 min)

+

Burgener Warm Up - very light - 5 sets

+

triple under practice - 10 min

+

light row - 10 min cool down

(sprint last 10 sec of each minute)

 

rest as needed

 

part 2:

2 sets of 4 min amrap @ 90%:

5 perfect push ups

5 toes to bar

20 DU's

(rest 3 min b/t each 4 min set)

 

(REST 5-7 min drinking some liquid sugars and have some BCAA's)

 

2 sets of 4 min amrap @ 90%:

25 m bear crawl

25 m farmers walk - 35# DB/h

(rest 3 min b/t each 4 min set)

 

(REST 5-7 min drinking some liquid sugars and have some BCAA's)

 

2 sets of 4 min amrap @ 90%:

row 100 m

5 burpees

(rest 3 min b/t each 4 min set)

 

Results:

 

Part 1 complete, didn't have time for the light row
Rested about 15 mins and started part 2 due to time constraints
Part 2
5rnds +8 reps, 6 + 4

4+25m, 4+13m, bear crawls slow

5 , 5

Very hot today in NC!!
 

 

Wed Double - Squatting/Oly/Intervals

OPT SHE June 27

part 1:

A. HB Back Squat @ 30X0; 8,6,6,4; rest 2 min

B. Hang Squat Clean TnG x 5 - EMOM fast and tight out of bottom x 10 minutes

C. PS x 1/HPS from knee x 1/Squat Snatch x 1 - 70% effort - EMOM for 8 minutes

rest as needed

part 2:

5 sets:

10 TnG Clean and Jerk AFAP

rest 1 min b/t sets

+

5 sets:

12 burpees AFAP

rest 1 min b/t sets

+

5 sets:

airdyne 20 sec AFAP

rest 2 min b/t sets

Results:

A. 135x8/145x6/150x6/155x4
B. all at 95#
C. 55x2 sets/60x3 sets/65x3 sets - squat snatch became a PS with an OHS toward end
rest about 3 hours
C&J all at 70#, didn't get time on these, they were TnG, difficult to maintain hook grip
Burpees - 25s/23/23/22/22 really used my hips today a lot with popping up and it felt good & efficient
AD - 10cals/13/11/9/11 - got very lactic feeling after set 3 & 4, numbers have rollover

FYI - I typically use a womens bar, which is 33#, so my numbers are rounded up for easier math and helps me not stress out on weights

HBBS 135x8

HBBS 155x4, ecc tempo more like a 2

Part B, HSC EMOM 10 Mins, 95# compare with 1-5 UB HSC ladder from June 2 where I used 85# - transition at top has gotten more smooth

Tue- UB strength day

OPT SHE June 26

A. pronated grip Th2B chin ups @ 22X0; 2-3 x 3; rest 2 min 

B. mixed grip Th2B chin ups medium grip @ 22X0; 2-3 x 3; rest 2 min

C. supinated grip Th2B medium grip chin ups @ 22X0; 2-3 x 3; rest 2 min

D. FLR on rings - accumulate 5 min

(Th2B = throat to bar - get shoulders down and back, neck long at top)

  

Results:

A. 9#/15/20

B. 15/20/25

C. 20/25/30

D. 5 sets of 1 min each, challenging but more do-able than I remember them to be.

Supinated 25#

Thank goodness today's workout did not require much use of my hamstrings, they are still very sore and short from sat's training - Good mornings!

Sunday Tester

OPT SHE June 24

For time:

Row 500m
+
10-1
Hang Power Cleans - 85#
Ring dips
+
Row 500M

Results:

12:29

Row 1- 2:06, Row 2 - 2:07

Felt sluggish today at the end of this first week of doubles, hoping I will adjust
Fun workout
My hook grip on cleans is getting easier to maintain. I could have pushed farther on the HPCs, I split up the sets 10-7, once I hit 6 did them UB. Ring dip sets broken up in half until set of 3. Had the rower on damper 7 or 8, trying to experiment with settings to find what is most efficient for me as an athlete, jury still out on that. 

Sat Double

OPT SHE June 23

AM

Swim 100 m IM warm up

+

dive in

swim 25 m free @ 95%

rest 30 sec x 3

+

1K swim time trial

+

100 m kick cool down

PM

A. Sumo DL - build to a tough single in a few sets and learn movement

B. Good Mornings @ 3111; 3-5 x 5; rest 2 min

C1. Close Grip Bench Press - 65% 1RM; 8 sets of 3 @ 20X1; rest 30 sec

C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec

  

Results:

Did not have early morning pool access before coaching today at gym, so I did PM first at the gym, then AM swim in afternoon.
PM
A. 185# felt great, not a max, decided to move on since it had been more than a few sets. I realize about myself that it takes me a long time to work up to a tough single or max in lifts
B. first 3 at 55#, then last at 60#. First time doing these with weight, hamstring activation and length was the limiter. I could benefit from doing these more often.
C1. all sets at 75#x3
C2. 15/10/5/5/5/5/5/5
AM
Swim was limited by fatigue in shoulders so I chose to do half the distance. Breathing was fine. 12 mins for 500m. The next four saturdays will be swimming mornings. I look forward to this since I love to swim. Thank you Amber for guesting me into the JCC pool today to do this workout!

Thur Double day - gymnastic skills/breathing intervals

OPT SHE June 21

AM

15 min warm up - aerobic and light

(1 min row, 1 min AD, 1 min skipping, 1 min run, 1 min D-ROM x 3)

+

20 reps at your pace

 - dead hang to inverted - stick chest through and pause 1 sec at top, control lowering through scapulae

+

HS hold into front roll onto mat, walk back x 5/set; rest 1 min x 3

+

L sit in rings - accumulate 120 sec - shoulders down, neck tall!

+

10 min aerobic cool down

(1 min row, 1 min run x 5)

PM

2 sets of 3 min amrap @ 90%:

5 perfect push ups

5 toes to bar

20 DU's

(rest 3 min b/t each 3 min set)

+

2 sets of 3 min amrap @ 90%:

25 m bear crawl

25 m farmers walk - 35# DB/h

(rest 3 min b/t each 3 min set)

+

2 sets of 3 min amrap @ 90%:

row 100 m

5 burpees

(rest 3 min b/t each 3 min set)

Results:

AM - completed

dead hang to inverted got better as I went, all singles then last set was 5 reps UB

hs holds were done with an assist to stabilize

L sits on rings were challenging - 2 sets of 5s then 10s to finish

PM - rounds:

3+17, 4+9

4, 4+6m

3+10m, 3+100m

Legs are very sore, mostly quads but overall legs are stiff feeling. It may take a while to adjust to these double days. So far it has been a tough first week of She and having Amber to train with made the doubles much easier mentally. Making yourself do hundreds of meters of bear crawls on a hot afternoon alone is no fun. Thanks Amber!!

SHE double day - squatting and oly/intervals

OPT SHE June 20

AM

A. HB Back Squat @ 30X0; 8,6,4; rest 2 min

B. 3 tough FS every minute for 12 minutes

C. PC x 1/SJ x 3 - tech work - rest 45 sec b/t sets - keep effort at 70% - 7 sets

PM

6 hang power clean TnG moderate

25 DU's AFAP

rest 90 sec x 4

+

6 PP moderate TnG

AMRAP CTB Chin Ups

run 80 m @ 95%

rest 2 min x 4

+

6 tough swings Russian

AD 20 sec - go faster every 5 sec to sprint last 5 sec

rest 2:30 x 4

Results:

A. 130#/140/145 - really worked on squat depth with these

B. all at 120#

C. 65#/75/85/85/85/85/85 tried some split jerks with right foot forward, usually I go with left PM

Part 1 - all HPCs at 85#, DUs ub - :29/:27/:27/:25

Part 2 - all PP at 75# - amrap c2b's 10/12/10/8, used a 30m distance out & back x 3, times - 1:15/1:10/1:07/1:07

Part 3 - didn't get overall time on sets - swings were ub 36kg/32/36/40

HBBS 145#x4, I think I am getting deeper than previous BS training sessions

OPT "She" day 1 programming

OPT SHE

June 19

A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec

A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec

A3. Mixed GRip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec

A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec

+

for time:

60 knees to elbows

50 ring push ups

40 ghd sit ups

30 burpees

20 slam balls

10 farmer's walk trips - 25 m each - 1 pd/h

Results:

A1. 65#x4/75x4/85x4 *womens bar

A2. 65x3/75x3/85x3 *womens bar

A3. bwtx3/10#x3/15#x3

A4. 20#x7/30x7/40x7

+

17:07

used a 25# slam ball

Splits:

60 k2e - 3:07, 10/10/10/10/5/5/5/5 - went strict on 3rd set

50 ring push ups - 7:45 - sets of 5s/3s/2s

40 ghds - 10:21 - 10/10/7/3/5/5 - felt a bit dizzy being upside down so took a quick breathers at top

30 burpees - 12:19 - unbroken and steady

20 slammers - 13:33 - 25# ball 11/13

10 farmer walks - at end of each 25m put weight down very briefly and then back to it

Limiter on second part overall was the heat of the afternoon and breathing, ability to kip the k2e died quickly, very sore still from ring dips on sunday so ring push ups were difficult, ghds just felt plain hard today, burpees, slammers and farmer carry not bad. Felt a slight headache for about 10 mins after wod.

Trained in the afternoon, in general I don't like training at this time of day but I guess I will adapt to it more with the She AM/PM training days. Sleep last night could have been longer, was about 7 hours. Food today - morning coffee with cream & local honey, breakfast whey protein shake with milk, banana, almond butter, worked at gym about 4.5 hours, then home for lunch of eggs, bacon, some cashews, larabar (basically what I had in the house), had a protein shake with coconut water about 1 hour prior to training and lots of water, post training protein shake, yikes I need to go shopping and actually get some food in the house - too many shakes.?
Stopped by the West Asheville Tailgate market on the way home and got some fresh veggies and strawberries.
Dinner will be grilled salmon with fresh salad greens, turnips, squash. Also harvested our garlic from the garden, first time we planted it and it is super easy to grow.

 

Ring Dips & Chin ups

OPT Being June 17

5 sets for total reps:

Ring Dips

rest 20 sec

COVP chin ups

rest 5 min

(score as BWT in kg x total reps as score; i.e. 250 x 100kg = 25,000)

 

Results:

Ring dip/chin up reps per set:
15/26
12/21
10/16
5/12
6/14

total reps - 137
bwt - 54.5 kg *
score - 7,473

*weighted myself today just curious since it has been a few months and was 120#!! I think I am carrying some extra carb storage after trip to the midwest. Ring dips were a limiter, chin ups limiter was not grip but fatigue in biceps/triceps/lats to keep pulling

100 OHS

OPT Being June 16

first day back in the gym after trip

did not do June 13 & 14, driving on the road so really no time and no equipment

A. OHS - build to a tough 3 fast; rest as needed

B. 1 tough hang squat snatch every 30 sec for 6 min

C. 100 reps for time/fractions - 95#/65# OHS - from ground

  

Results:

A. 105#x3, then tried 110# and got 1 rep, then almost took myself out with the barbell by rushing into second rep and dropped bar on head, ouch but not bad, still finished the workout

B. 11 @ 70#, missed last rep

C. 8:53 - 9 sets - 15/13/10/10/10/10/11/11/10, video later showed I only did 9 on first set of ten, opps Ohs limiter was definately pain in both thumbs and wrists.

For me a challenging but good workout, I needed the time in ohs position as this is a weakness and fear.

99 OHS 65#

Northwoods

OPT Being June 12

*Did not do the tester on June 10 which was 3 rnds for time of 25 kbs (1.5pood) and 25 burpees because I didn't have the 1.5 pood and I knew that my energy is not tip top right now with traveling. Rested instead which I needed.

June 12

A. Squat Clean - build to a tough 2 fast - NOT a 2RM - rest short

B. FS - 3 x 3 @ 80% effort; rest 90 sec

+

5 rds for total time:

10 hang squat snatch - 75/50#

15 chin ups

20 box jumps - 20/14"

25 sit ups

45 sec required rest

Results:

Up in Northwoods of Wisconsin so obviously did not have a barbell and did not do part A & B. 

Completed the 5 rnds modified:

Subbed KB snatch 5 per arm with 1pood for the hang squat snatch

Subbed 8 strict pull ups (did not have a pull up bar so did these on a wooden beam with an open palm grip-very challenging)

Jumped to about 16" and did step downs due to knees being stiff recently

3:09

2:58

3:05

3:22

3:24

total work time: 15:58 

 

Another rest stop wod

OPT Being June 9

3 sets:

3 TnG Power Snatch

Sprint 30 m @ 95%

rest walk 3 min

+

3 sets:

1 heavy hang power clean

6 burpees AFAP

25 double unders

6 burpees AFAP

rest walk 3 min

+

3 sets:

Row 1 min @ max effort

rest 2 min

  

Results:

On vaca still and back on the road today to visit family so it was another rest stop wod going from Iowa to Wisconsin. Had to modify due to obvious constraints. Had a family picnicing watching me workout, they were intrigued.

Part 1 subbed my 1 pood and did 3 kb snatches per arm and estimated the 30m
:25/:20/:20

Part 2 subbed a kb hang clean each arm, and I have my old heavy rope which I tripped on round 1 and 2, forgot to bring my speed with me.
:53/:51/:48

No part 3, back on the road

Part 2, set 3

400s

 OPT Being June 7

7 sets for total working time:

Run 400 m

(rest 2x the work time - total time incl rest is score)

 

Results:

Completed at Iowa state 400m track in Iowa City, very hot today and sun beating down
1:23
1:29
1:34
1:34
1:34
1:32
1:29

total work time including rests:  roughly 29 mins

 Dinner with Jack & Kate was a good new meal that I had not had before. Grilled romaine salad with tomatoes, blue cheese, bacon and chicken.

On the road

OPT Being June 6

as many rounds in 20 min:

5 burpees

7 KBS - 1.5 pd/1 pd

 

 

Results:

26 rounds plus 5 burpees

 

On the road today driving to Iowa from NC to visit family, and found a nice shady spot at a rest stop overlooking a corn field, luckily have my 1 pood with me. Knees have been stiff since sunday but doing a bit better today, think the burpees helped work out the stiffness.

 

FS & Wtd chin up

OPT Being June 5

A. front squat - build to a 1RM

B. wtd chin up - build to a 1RM

Results:

A. 165#(previous pr)f, then tried again and got 165, 170f
B. 55.5#pr by 6#

Left knee felt stiff today and is a bit puffy which I think affected the squatting. I should have started with more weight initially with the chin up - I started light and ended up doing too many reps by the time I got to the 1rm.

FS 165#f, previous pr

 FS 165#

FS 170#f

Wtd chin up 55.5# pr

Sunday: Lactate Endurance

OPT Being June 3

As many reps in 12 min:

1 Power Snatch - 135#/95#

1 Muscle Up

2 Power Snatch - 135#/95#

2 Muscle Ups

3 PS

3 MU...

(rest 12 min)

As many reps/rounds in 12 min:

10 GHD sit ups

30 unbroken DU's

10 plate OH walking lunges - 45#/25#

Results:

52 reps, scaled PS to 70#, also just realized I did this wod wrong, kept repeating 1,2,3 rep rounds instead of increasing, opps, everything in singles and focused on perfect form, MU technique is much better now
Rest
8 rounds, all DU unbroken

Part 1

Dinner - grass fed beef and grilled veggies

BS and HSC

OPT Being June 2

A. Back Squat - 3,2,1,3,2,1; rest 4 min

B. AMRAP 1-5 unbroken hang squat clean ladders in 10 min - 175#/115#

Results:

A. 155#/165/170/160/170/175 - getting deeper in squat
B. Kept weight light on these due to overly tight and sore quads this week. Completed @ 85#, (not quite at 115# yet for 5 UB HSC), got through 5 ladders for total of 75 reps.

BS 170#x2

BS 175#x1

HSC Ladder 85#

 

Chamber Challenge 5k

Friday June 1, technically a rest day for OPT programming but this was the day of the Asheville Chamber Challenge 5k. CFA formed two teams: Amber, J, Randy and I made it in one piece; the speed demons of the other team Shanna, Rustan, Evan and Ginna came in third place overall for coed teams. My time: 24:41.

3 Parts

OPT Being May 31

3 sets:

8 TnG power clean unbroken

Run 400 m @ 90%

rest 2 min

+

3 sets:

8 Thrusters tough unbroken

Row 400 m @ 90%

rest 2 min

+

AMRAP in 5 min:

5 HSPU

5 COVP chin ups

15 lunges

Results:

PC 95#/100/100, cleans felt tough today - the second and third set were broken, PC technique was horrid, didn't time 400s

Thrusters 70#/75/85, these felt great
rows 1:42, 1:47,1:46

 85# Thrusters

amrap 5 rounds plus 4 hspus, hspus all strict ub (feeling faster with these)

racing in a 5k tomorrow with a team from the gym, should be fun, then rest day