4/30-5/13 Training in OPTland

It's been an incredible two weeks training out at OPT.  Had the opportunity to knock out some regional simulation work with some great athletes and have some down time to focus on training.

Here are some snippets from the training and the final day results:

Friday 5/9 PM: 

2 sets 

15-12-9

Power Clean 80lbs/Burpee

My feet felt glued to the ground during the burpees.  Haven't done much fast turnover work here recently.  

Set 1: 2:59, Set 2: 2:52.

It didn't hurt like it should have and recovery was fast from both pieces.

Saturday 5/10 

event 1:

OHS from rack - build to a 2RM every 90 sec 

u have 12 total attempts, start with empty bar

2 x 35-65-85-105-115-125-135-145-150-155-160 1 x 165 F coming up on the 2nd (10lb PR)

rest 15 min This ended up being 35 minutes...no floor space for HS walk

event 2:

for time:

HS walk 20 m

MEd Ball to Shoulder x 5 - 100#

20 ghd sit ups

HS walk 20 m

20 ghd sit ups

MEd Ball to Shoulder x 5 - 100#

HS walk 20 m

9 something...may be still on white board. 

rest 30 min

event 3:

Row 1K time trial

3:48.8

No PR, but probably my best mental effort here.  after a 10 minute rest I started some row warm0ups 20s/25s/35s/45s...was work to get it to 1:53 on those warm-up sets which was a different feel than when I rowed the 1k last week I was easily pulling under pace.  Was able to get into it and accept it even if I wasn't on pace for a PR.  Once I got into it I was able to find some higher gears and ended up finishing much stronger than when I rowed the 3:46. 

Onward!

Sunday Off

Monday- 

Thruster - Heavy Single PR at 170lbs.  Felt powerful coming out of the squat.  Focused on the speed here and it made a difference. 

B. Clean + Hang Squat Clean + Front Squat. Rest 2 minutes x 4

155-165-175-185.  Getting better at trusting slightly bigger jumps.  185 is a hang squat clean PR.  

Tues AM

3 Sets

10 TnG DL Tough

15 Ring Dips in sets of 5

20 Cals Row-Game Pace

Rest 90s 

Went 185-205-225 on deadlifts and speed felt great at 225. 

+ 

3 Sets

20 UB pull-ups

5 OHS (125-135-145)

Rest 3 minutes. 

Practiced taking it OH from front rack and taking it over my head gives me anxiety.  Felt good with it.  UB for 125 & 135 and then failed 5th rep of 145.  Didn't take time to re-establish between reps 4 & 5 and paid for it....learn now!! 

135 set 
145 set 

Tuesday PM
800m Row Time Trial

Rest 12 minutes

500ft Versa Climber Time Trial
3:12- not completely confident how to really get after this here.  It burned but felt like I could have found another gear.

Rest 12 minutes

30 Cals Assault Bike
1:50
15 in 1:00
20 in 1:20