Afternoon double OPT

16:45

Warmup (Dynamic swings, lunges, jump rope, burgner)

A. Clean Grip DL - 65% 1RM; 10 sets of 3 @ 11X1; rest 60 sec

(speed off floor is goal)

B. Close Grip Bench Press - 3 x 3 @ 80%; rest 90 sec

(moderate effort - explode off chest)

C. Close Grip Bench Press - 3 x 3 @ 90%; rest 3 min

(tough efforts - explode off chest)

D. Muscle Up x 1/Ring Dip x 5 strict; rest 1 min x 5

(1 muscle up INTO 5 ring dips per set)

For load:

A. 245

B. 155, 155, 185

C. 185, 185, 185

5 sets @ 85-90%:

15 KBS - 1.5pd/1pd

15 GHD sit ups

15 burpees

30 double unders

walk rest 2.5 min actively

(make last set raise closer to 97-100%)

For time: ~28 min total - ~13 min rest = 15 min / 5 rounds = ~3 min/round

Daily report

• Body: Fine. Will be sore tm.
• Sleep: 30 min nap @ 15:30
• Nutrition: Good.
• Notes: Good upper body WOD. DL's felt strong. Muscle-up dips could have been cleaner. Difficult to do these in a rack. Metcon was fun, wish I had more gas for the burpees. 3 min/round is not a very good score. I think I was actually faster than this, but did not stop watch between bouts. Will time closer next time.
• Cool link of the night: Fat kids have messed up sleep patterns.