Split Jerk, PC, PP, Chin ups

OPT Being May 13

A. Split Jerk - build to a fast single off the blocks - not a 1RM

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5 rds for time:

3 x [1 Power Clean + 4 Push Press]

20 COVP Chin Ups

(note - 1 PC, 4PP, 1PC, 4 PP, 1PC, 4 PP = 1 round, then 20 chin ups x 5 - add weight per round to BB and post)

Results:

A. 120# from the rack, felt good and as though I could have kept going up, right bicep was starting to fatigue

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13:25 - 65/70/75/80/85#

Good workout but I was not super motivated for it. Training at 4:30pm on a rainy sunday afternoon by myself. Glad I followed through and trained today.

Jerk 120#

 5 rounds

Three 10 min AMRAPs

OPT Being May 3

amrap in 10 min @ 95%:

row 200 m

15 push ups

(rest walk 10 min)

amrap in 10 min @ 95%:

15 double unders

10 lunges

5 chin ups

(rest walk 10 min)

amrap in 10 min @ 95%:

10 sit ups

10 wall balls

5 ring dips

(think high speed cruise effort, no grunts)

Results:

#1 - 6 rounds + 50m

#2 - 10 rounds + 28 reps *finally was able to string together some butterfly pullups! All DUs UB

#3 - 6 rounds +18 reps *all WBs UB to 10ft with 14#, ring dips limiter - found it easier to do strict instead of kipping the dip as it stressed the abs to much which I needed for the situps

Felt like I had more in the tank at the end of each amrap. Abdominals aren't too bad now but tomorrow I predict they will be very sore from todays wod and yesterdays ghds. Good training day, motivation seems to be coming up a bit.

 

Amrap #2

Slept about 7 hours, again just didn't get in bed early enough. Wake at 5:30am had coffee with local honey and cream, 6:30-9:30am work MT (somewhere in here had a protein shake with banana and a larabar in prep for training at 9:30am, which turned into about 10:30am quickly - humid today, lots of sweat after these 3 amraps. Post wod protein shake with coconut water, lunch of leftover steak and greens, handful of almonds, few strawberries and cacao/date chunk. Lots of water. Had dinner with old OB friends visiting from Canada at Sunny Point and had a might good breakfast plate.

3 Parts

OPT Being May 1

3 sets @ max effort:

4 TnG Power Clean

6 burpees AFAP

(rest 3 min b/t sets, same weight per set, faster per set)

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2 sets:

1 min AMRAP thrusters - 95/65#

1 min AMRAP chin ups COVP

rest 6 min b/t sets - high speed, high turnover is goal

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for time:

Run 800 m

Results: 

Used 100# on PC, times - :22/:20/:19

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21 Thrusters UB and 21 chin ups

17 Thrusters UB and 20 chin ups

*could have pushed harder on chins but I forgot to tape my hand and was afraid of ripping

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2:50

* legs felt like jelly after the thrusters

Pre wod strength work:

BTN Press 4 rounds (3011) 6 reps - 52#/52/57/57

part 1, rnd 1

part 1, rnd 3

Overall good training day felt quick and efficient in part 1; lost some speed in thrusters but syked to get the sets UB. Sleep was about 7.5 hours, a bit restless due to more noise with windows open at night. Coached 5:30am for a few hours, had coffee with cream & local honey plus whey protein shake. 7:30am workout, then post wod protein shake and larabar. 9:30-11:30am worked MT, good day there. Lunch at 1pm salad with hardboiled egg and chicken salad with half banana and some of Jack's nut butter, which is amazingly delicious and local made in Asheville.

Got some MT work from Corey on my right shoulder joint capsule and got some insight. The joint is stiff and as a result it "drags" in the dynamic movement of the snatch, it's like the shoulder joint is stuck in mud. This explains a lot. It's never been dislocated but I am sure that it has sublexed a few times from paddling.  I will be more intentional to hit all the corners of the capsule in mobility and warmup to get the junk cleared out.