Since the OPTathlon...

San Diego was a blast. Good times with good people. Tapered quickly going into it and took a fair amount of rest this week recovering getting ready to up the volume for the next cycle. CF season [if your into that sort of thing] begins in Feb, so periodization wise, now is the time for volume with intensity and tests mixed in.
The last couple day have been good, but stomach has been wreaking havoc on me, so will have to adjust accordingly. Would really like to kick this caffeine thing at some point... badly...


Fri Oct 7
25min run Z1
30 pullups
30 pushups
30 squats

Sat Oct 8
A- power clean x1- 220/ 242/ 264
B- 3pd KB snatch- 10(R), 5(L)
C- 1 arm pullup- Left x1 (yeah!), Right (3-4in short)

Sun Oct 9
OPTathlon! (bw 188.4)
1- CJ- 242lb
2- standing TJ- 26'10"
3- 500m row, 90s, 500m row- 1:29.5/ 1:28.5
4- AMRAP 7- 150 DU buy-in, 7 WB/ 5 bu (12")
5- 16lb reverse shot put toss- 40'4"
6- 3K run- 10:37

Mon Oct 10
rest

Tues Oct 11
A- 1/4" crimp pullups 3x3, 90s
B- 10-1 ub ladder (R,L) 2pd kb snatch- 5:42
C- hang ps 3x3, 90s 80%- 135lb
D- 20m handstand walks x3, 90s- ~60-90s ea
E- 90s run 80%, 90s jog x3- felt gd to move
-happy with B... first time doing this ladder unbroken... time to speed it up a bit or add a round of 11...

Wed Oct 12 / Thurs Oct 13
rest

Fri Oct 14
1mile run - DL [in mile time] = score
~ 4:54 - 475 = -21
+
20 x 2ub legless rope ascents/descents 12' - 29:35
+
A- NGIBP- 205[5]/ 215[5]/ 225[5]
B1- French Press- 70lb x10 x3 sets
B2- Reverse pressdown with supinator load - 40lb x8 x3 sets ea

Sat Oct 15
4 time at 80%... used as warm up for the day for movement variability... turns out the burpees and wall balls were rough...
20 DU
20 21" BJ
20 2pd KBS
20 T2B
20 Ring pushups
20 2pd KB snatch [10 ea]
20 Burpees
20 Wallballs 10'/20#
~5:28
+
5min run Z1
30s on / 30s off x 10
5min run Z1
- 30s on felt good. focused on front side mechanics and felt quick/smooth
+
A- Snatch [build to quick single]- 185
B- CGDL [build to quick single]- 415
C- Ring dip 3x3- 135(3)/ 145(3)/ 160(3)
+
4 time:
30 HSPU / 10 36" BJ
1K row
20 HSPU / 20 36" BJ
1K row
10 HSPU / 30 36" BJ
~ 14:19
- HSPUs 12/8/7/3, 12/5/3, 10
- BJ slow and steady [no TnG]
- rows ~ 3:45

~gm2