Front Squat (PR), Squat Cleans & Row

OPT Being May 12

In 10 min build to a max Front Squat

rest 2 min

In 10 min perform AMRAP Squat Cleans - 90% Clean 1RM

rest 2 min

In 10 min as many meters as possible rowing

(stroke rate must be under 20 strokes/min)

Results:

165# - 20# PR! I had not tested a 1RM in front squat in quite a while so this was very exciting because I had no idea where this would be. I think the numerous squat cleans we had been doing on Being must have helped increased my FS. 

31 reps @ 115# (based on 125# clean) - This was challenging but not horrible. I would not have gotten all these reps if Shanna had not been coaching me, thank you! My form got better as I went and I felt solid in the heels, except on my 3 or 4 misses toward the end. Elbows are getting faster. 

2189m - very challenging to keep the s/m at 20 or under, it mostly hovered at 19 or 20m. 

FS 155#

 FS 165#

 

Run, Row, AD

OPT Being May 8

For time:

Run 400 m

Row 800 m

Airdyne 1600 m

Results:
Run 1:32
Row 3:20
AD 3:10
Total 8:02

Run was the out/back at gym, did not know what to expect for the 1600m AD, as I have not used that metric before, was not a bad as I thought. Slept about 8 hours, awake at 6:30am, coffee with cream & local honey and banana, train at 7:45am. Post wod protein shake with coconut water. Work MT from 8:30 to 11:30am. Lunch salad with hardboiled eggs, almonds. Afternoon snack of popcorn. Heading to Charlotte airport tonite to pick up a friend.

Diane & Regionals Wod 2

CFA Team Wod
Sat May 5

Diane
21-15-9
Deadlifts (225/155#)
HSPUs

9:39 (hspus the limiter after the first set of 10 they came slowly and I had to rest a lot - pushing muscles still very fatigued from thur), first time doing Diane, deadlifts were fine time splits - 21 UB (:39), round of 15 (:49), round of 9 (:20), obviously need work on speed with hspus for high reps.

sets:
DLs - 21 ub
HSPUs - 10.3.2.2.1.1.1.1
DLs - 10.5
HSPUs - 5.1.2.1.2.1.1.1.1
DLs - 9 ub
HSPUs - singles, yikes!

rest 15 mins

Regionals Team Wod 2 scaled:
Row 1k
20 Pistols (10 per leg)
15 HPCs (Rx 115)
*I scaled to 95# due to very fatigued low back from Diane

results: 11:16
splits-
4:25 row complete
6:00 pistols complete (these felt good and efficient, used the toe hold method)
began with 105# on HPC and dropped due to low back

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.

OPT Tester

OPT Being April 26

Tester for time:

Row 500 m

15 Power Snatch - 115#/75#

100 Double Unders

15 Power Snatch - 115#/75#

Row 500 m

Results:

16:56
row 1 - 1:58
row 2 - 2:00
DU's - great, 2 sets of 50 UB
snatches are my worst lift (form is off, pull is off, everything is off) - all singles which obviously took most of this time, they got better toward the end as I really focused on pulling hard with my right arm


Deadlifted as this is an area of weakness before doing the tester, which was probably a mistake as it may have taxed the system unnecessarily. Rested 40 mins then did tester. DLs felt great.
work sets 8, 6, 4, 4, 2 with 2-3 mins rest in between
8x165#
6x185
4x195
4x195
2x205

195x4

205x2