Thurs:

Row max distance in 60 min
14201 meters

Saturday:

OHS: Build to 3RM; Build to 15RM
185, 205, 215, 225, 235
155(F), 155, 165(x14)

100 GHD situps for time
< 6 min

Sunday

3 sets
10 power clean tng
2 min @ 90% on bike
rest 2 min
+
3 sets
10 push press tng
2 min @ 90% on bike
rest 2 min
+
100 lunges not for time

Daily report

• Mind: Getting there.
• Body: Sore.
• Spirit: DnB
• m/f/s: 4/4/6

fun week

Tuesday:
5 sets:
3 squat clean 155#
3 muscle ups
rest 2 min
+
5 sets:
3 front squat 185#
10 ring dips
rest 2 min
+
5 sets
treadmill sprint @ 15% ele / 10-12mph
rest 2 min

Wed:
10 sets:
3 deadlifts EMOM @ 225
+
4 sets
1-5 hspu ladder
rest as needed
+
as many sets as possible in 10 min
25 unbroken double unders
for rounds: 21

report

• mind: fighting.
• body: sore. especially after ghd situps.
• spirit: looking.
• m/f/s: 3/4/5

Recovered and back at it

OPTathon really got the best of me. I was very sore for most of the week. I continued with active rest and was back to training on Friday:

ACTIVE REST OVER 2 DAYS:

5 rft
5 strict pull ups
10 push ups
15 squats
(slowly)

50 turkish get-ups (not for time)
1.5 pd

row 5 min easy
10 intervals: 30 sec @ 90% ; 30sec @ 50%
row 5 min easy

run 5 min easy
10 intervals: 30sec @ 90% ; 30sec @ 50%
run 5 min easy

FRIDAY:

A1. Front squat 5x4 (30X0)
A2. 15 chin ups
B1: 10 BB lunges x 4 (135#)
B2: 15 kbs (1.5 pd)

TODAY (SUNDAY):

Snatch grip deadlift 7x5 (4111)
185, 205, 215, 225, 235(x5)
Standing press x 5,4,3 (21X2)
135, 145, 155

50 covp chin ups
50 thrusters (45# dbs)
50 cals air dyne
50m bear crawl
50 walking lunges
50 covp chin ups

report

• body: sore
• mind: ROUTINE. THIS ENTIRE WEEK WILL HAVE FITDAY REPORTS.
• soul: rules for radicals.
• m/f/s: 6/4/4

optathon

I've been following OPT's perscription (www.optexperience.com/blog) for awhile now and thought I'd give his Optathon 3.0 event a shot. Here's the handbook about the events: http://optexperience.com/files/accounts/optimumtraining/assets/Natalie/OPTathlonHandbooknoscore.pdf

Event 1: Clean and OH in 10 min
Event 2: Standing Triple Jump
Event 3: Row Repeats
Event 4: 8 min amrap
Event 5: OH Shot Put
Event 6: 3000m run

E1: 255
E2: 21 ft
E3: 1:32.7, 1:32.7
E4: 8 min amrap (8 thrusters 115#, 8 bar-facing burpees, 8 ctb pullups) 4 rounds + 5 burpees
E5: 30 ft
E6: 12:29

Daily report

• Body: Sore.
• Mind: Good after this. Trying to keep diet in check this week.
• Spirit: http://www.youtube.com/watch?v=5DUCKGyojpE
• m/f/s: 3/4/5

Pretty busy

Took a trip over long weekend to DC. I keep saying that I need to get better posting here. I am hoping that it will help me find a sense of routine. I am going to now be focused more on diet than training so perhaps a food log for a few days will be in order.

I've been following OPT's training that has had a lot of rowing and a lot of cleaning. Neither are on par with numbers I have put up in the past, but I hope with the consistency of staying on top of both of them I will see improvement. Right now my clean wont budge above 255. A goal of mine is to his 275 before the end of the semester.

I'll post some of my rowing times here. Form could see improvement; again consistency here will be key.

This one was fun:

AMRAP 8 min
8 thrusters -- 115#
8 burpees over bar
8 chin ups

Mile test:
6:29 (retest soon!)

Daily report

• Mind: START GETTING UP EARLY YOU LAZY FUCK.
• Body: A little sore now; rest is good.
• Spirit: Interests are spread out at the moment... need to find one and focus on it.
• m/f/s: 2/3/2

Yesterday:

c&j to heavy single
185, 205, 215, 225, 245

rest 5 min

row 500m; rest 3 min x 3
1:33, 1:35, 1:37

Today:

run 5k
rest 5 min
30 hspu
10 pullups
20 hspu
20 pullups
10 hspu
10 pullups

daily report