Monday, January 17, 2011

Late night -- OPT programming


20:30
Warmup (Arm swings, stretching, jump rope)

Found the following over at the OPT blog.

TESTING:

Phase 1
As many rounds and reps as possible in 4 Minutes of:
325 Deadlift x 4 reps
Muscle-Up x 2 reps

Rest exactly 8 minutes, and then:

Phase 2
As many rounds and reps as possible in 6 minutes of:
185 Squat Clean x 6 reps
Handstand Push-Ups x 6 reps

Rest exactly 6 minutes, and then:

Phase 3
As many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Burpees
For rounds + reps: 3 rounds + 1 DL; 2 rounds + 3 Cleans; 5 rounds

Daily report
  • Body: Sore.
  • Nutrition: Good.
  • Notes: Good evening workout. A bit more volume than I anticipated. Kept a running clock through the entire thing. Totaled 32 minutes. Feel like I could come back to this and score much higher without an intense WOD in the morning.
  • Cool link of the day: Marshawn Lynch.

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