Sunday, October 9th 2011

OPTathlon

Thursday, October 6th 2011

AM

Row 100m @ near max pace
rest 3 mins
Row 100m @ near max pace
rest 3 mins
Row 100m @ near max pace
rest 3 mins
Row 100m @ near max pace

PM

2 sets all @ 100% effort.....

3 rounds for time:
15 KBS-2pd
15 Burpees
rest 15 mins

Wednesday, October 5th 2011

AM

A. B.Sqt-Build to a near max in few sets
B. F.sqt; x 1rep; x 3 sets; rest 45 sec @ 70% 1rm
C1. GHR; x 10; x 2; rest 60 sec
C2. GHD sit-ups; x 15; x 2; rest 60 sec

PM

A.split Jerk-Tech, keep it moving quickly- 8 mins
B.Push press; x 5,3,2,; rets 3 mins
C.Hang power clean x 1/push jerk x 2 @ 40% best Jerk; "every 45 sec for 6-8 mins"

Tuesday, October 4th 2011

AM

3 sets @ High Pace
10 box jumps @ 30"
20 Cals row
30 DU
rest 7 mins/repeat


PM
Warm up then...
Run 2 mins @ near top pace; rest 8 mins; x 3 sets

Sunday, October 2nd 2011

AM

C+J 1rm
rest 20 mins
500m row
rest 6 mins
500m row
rest 6 mins
500m row
*note avg watts/BW in KG for all 3 sets

rest 4hrs.

20 mins amrap:
1 rope climb
5 ring dips
7 C2B
9 clap push ups
12 sit-ups anchored

Friday, September 30th 2011

AM

A. Snatch; x 2,2,2,2,2,2,2; rest 90 sec * build slowly - perfect form!!!!
B. Snatch pull; x 3; x 3; rest 3 mins
C. GHR; x 10; x 4; rest 60 sec

PM - recovery

A.MU strict; 3 rep "on the minute for 6 mins", slow and deliberate as possible in the movements
B.wall walks - 10 min practice - tight and controlled, no fatigue reps
C.L-sit; 3 attempts for max time: - compare and improve!

Thursday, September 29th 2011

AM

Row 20 sec @ 95-97% effort; rest 2:15; x 5
rest 7 mins actively
Row 20 sec @ 95-97% effort; rest 2:15; x 5
(work on starts again and breathing now controlled - video a few sets)

PM

3 mins amrap @ 100% - comp style thinking now!
5 DB hang squat clean @ 35 #
7 chins
rest 12 mins
+
3 mins amrap @ 100%
30 DU
15 KBS-2 pd
rest 12 mins
+
3 mins amrap @ 100%
Run 100m
12 push ups