I've been pretty active for the past 10 days, but for one reason or another I haven't been updating this page.
I have been trying to get back into the OPT routine, and have been doing several of his 'function' and 'being' prescriptions. I have also been trying to get back into olympic lifting and some strength work. My metcons are good, but my strength is lacking from where I was this time last year.
I will try to remember the past several days of workouts. These were done over 3-4 sessions.
From OPT:
WOD 1:
part 1:
A. Clean Grip Dead Lift - build to a tough triple in a few sets
315
B. Power Clean 2 tough every 30 sec for 5 min
185
C. Run 800 m @ 90%; rest 2 min x 3
2.0 inc 9.5 mph
rest 6+ hours
part 2:
21,18,15,12,9,6,3 rep rounds for time:
KBS - 2pd unbroken
GHD sit ups unbroken
21,18,15,12,9,6,3 rep rounds for time:
Box Jumps - 20/14"
Push Ups
WOD 2:
part 1
A. Hang Power Clean - 3,3,2,2,1,1; rest 2 min
B. Push Press - 3,3,3; rest 4 min
C. Continuous Hang Power Clean - 10 fast reps; rest 1 min x 5 - work on grip/regrip and speed
rest as needed
part 2
for time:
300 m row
100 double unders
300 m row
WOD 3:
From Crossfit Football:
4 sets of the following complex (115#)
3 power snatch
3 snatch pull
3 power snatch
rest as needed
WOD 4:
From main site:
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Tabata running after 2 of these 4 workouts.
Daily report:
I have been trying to get back into the OPT routine, and have been doing several of his 'function' and 'being' prescriptions. I have also been trying to get back into olympic lifting and some strength work. My metcons are good, but my strength is lacking from where I was this time last year.
I will try to remember the past several days of workouts. These were done over 3-4 sessions.
From OPT:
WOD 1:
part 1:
A. Clean Grip Dead Lift - build to a tough triple in a few sets
315
B. Power Clean 2 tough every 30 sec for 5 min
185
C. Run 800 m @ 90%; rest 2 min x 3
2.0 inc 9.5 mph
rest 6+ hours
part 2:
21,18,15,12,9,6,3 rep rounds for time:
KBS - 2pd unbroken
GHD sit ups unbroken
21,18,15,12,9,6,3 rep rounds for time:
Box Jumps - 20/14"
Push Ups
WOD 2:
part 1
A. Hang Power Clean - 3,3,2,2,1,1; rest 2 min
B. Push Press - 3,3,3; rest 4 min
C. Continuous Hang Power Clean - 10 fast reps; rest 1 min x 5 - work on grip/regrip and speed
rest as needed
part 2
for time:
300 m row
100 double unders
300 m row
WOD 3:
From Crossfit Football:
4 sets of the following complex (115#)
3 power snatch
3 snatch pull
3 power snatch
rest as needed
WOD 4:
From main site:
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Tabata running after 2 of these 4 workouts.
Daily report:
- Body: A little sore
- Nutrition: Could be better. Bringing in the new year with a clean, wheat-free diet.
- Sleep: Need more, and better quality.
- Notes: Gettin' it back. The open registration is February 1, and the first workout is on the 22nd. I've got my work cut out, that's for damn sure.
What was your time on the main site WOD?
ReplyDelete135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
It was difficult because the bar I was using was terrible and I had no chalk. Each round was unbroken but btwn rounds I dried off my hands and the bar. I finished in about 8 min. Would like to try again at 100% intensity.
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