Wed, Apr 7th, 2010

OPT fueled kid gets first NHL goal

early May:

part 1:
A. Split Jerk - build to a tough 3 quickly, not a 3RM
B. Power Clean x 1/Split Jerk x 1 - 5 sets; rest 60 sec b/t sets - use 80% of CJ 1RM
C1. Weighted GHD Sit Ups @ 2020; 15-20 x 3; rest 90 sec
C2. DB Back Extensions @ 1010; 25 x 3; rest 90 sec

rest as needed

part 2:
aggressive hill runs:
30 sec accelerating effort to top - 90%
Walk 4:30 back down
8 sets - take 10 min break b/t set 4 and 5

late May:
A1. Back Squat @ 40X0; 2-3 x 6; rest 240 sec
A2. Weighted Chin Ups @ 21X0; 1,1,1,1,1,1; rest 240 sec
B1. DB Russian Step Up @ 1110; 10-12/leg x 4; rest 60 sec
B2. Kipping Chin Ups - chin inside vertical plane; 25 x 4; rest 60 sec
C. GHD Sit Ups 2 hands overhead @ 2121; 25 x 3; rest 120 sec

post loads and notes to comments


Anonymous said...

Live in the midwest, its pretty flat. Sub for hills?

Martin Altemark said...

late may.

A1. 3x80kg, 3x90, 3x100, 3x105, 3x110, 2x112.5
A2. 25, 35, 40 (those sets pron), 45, 50 (f, very close), 50 (f)

B1. 12x12kg DBs, 12x16kgs, 12x18kgs
B2. unbroken, broken, broken

B cut short and no time for C. Will do something for that ant chain later tonight. B still got me breathing very hard, sickness from weekend still somewhat there. Taking it easy. Hips was sore from sprints. Happy with BSq considering tempo and no spotter.

Melisa C said...

Late May

A1. 185(3),190(3),195(3),200(3), 205(3),210(3)
A2. 15(3),20(2),25(2),30(1),30(1),30(1)

B1. 35(12),35(12),35(12),35(12)
B2. 20,20,20,20,20 All broken


OPT said...

Jeff K, treadmill at incline or forward sled drag @ 90% for same times

BK said...

A1. 315,325,335 X3,345,350,350X2
A2. 50,55,60,55,50,50
B1. 30,30,30,30X12 (Should have increased)
D1. 10,10,10- couldn't hold tempo past 10.
B1+ B2 was a head game, and backing up for set 3 and 4 at 60 seconds was a real challenge.
For anyone wondering as I was , chin 'inside vertical plane ' means ' chin over the bar'.

Becky said...

a1. 105, 125, 145, 165, 185 x1, 185x1 and 2 reps not low enough, but did the 4 count down.
185 is my previous 1rm
a2. 1pd for 2 sets then added 2.5 # for 4 sets

b1. 15# ea. hand for 2 sets, 20# for 2 sets
b2. 1 set unbroken ( victory for me, been very nervous and discouraged with pull up performance lately) 15/10, 10/8/7, 10/5/5/4/1

c. totally forgot to do ghd's.

Chris Dunkin said...

A1. 265, 275, 280, 285, 295, 305, 320
A2. 100, 115, 125, 130, 135f, 135
B1. 54/hnd, 56, 57 (10 on L), 57
B2. 25, 25, 16/9, 25

ext rot: 33lbs. 8,6,6
Powell: 30lbs. 8,6,6

skipped ghd's: just didn't see it.

Rory Hanlin said...

late may

A1. Subb'd squat with bands, all sets 225
A2. used 45lb DB AMRAP 4 sets: 12, 9, 8, 5

B1. used two 45's DB's, x10, 7-3, 5-5
B2. Unbroken, 13-7-5, 10-5-4-3-3

grip was shot
ran out of time...

Chris Dunkin said...

for A2. i started from dead hang/ full extention to chin over bar and 2 count eccentric.

Melissa said...

Late May:

A1: 135 (3), 145 (3), 155 (3), 165 (3), 170 (2), 170 (2)
A2: 20, 25, 30, 25, 40, 45X - failed with an inch to go!

B1: 12 reps per leg with 15lb each hand will go heavier next time.
B2: 22-3, 15-5-5, 7-5-4-4, 5-5-5-1-1-3-2-3

My body did not want to kip at all. Rapid hip extension was not coming back after the step-ups. My grip was pretty good and my upper body strength felt fine, I just lost the swing after a few kips every time.

C: Ran out of time and had to teach a class - will do a substitution tonight.

Katrina Burton said...

A1.) All 3 reps: 145, 150, 155, 160, 170, 175
A2.) 25, 35, 42.5, 47.5, 52.5, 55
B1.) All 12 reps per leg with 20#/h
B2.) All unbroken
C.) No GHD at home and the new gym is getting the floor releveled so did 25 reps of various style of situps (swiss ball, janda, V-snaps)

It was great to get back into the swing of things. Working my butt off these next two months as we all gear up for the regionals.

Joe O said...

BK, when you clarify "chin over the bar" is this regular kip or is butterfly allowed...sorry if that sounds like a dumb question, wasn't sure if it was "breaking vertical plane", or not

Ted said...

Is the late May A2 weighted chin ups 1,1,1,1,1,1 equivalent to 1x6 or is it a 6x6 but a full reset on each rep (drop off bar)?

Corbin said...

Early May:
A. worked up to 215# for 3 reps
B. All @ 210#
C1.Subbed anchored swiss ball w/10kg vest
C2.Subbed good mornings w/10kg vest
Rested about 10 minutes
Did 8 sets of hill sprints as Rx'd

dmarsh said...

A1. 286x3,306x3,316x3,326x2,331x2,331x2
A2. 70,75,80,88,90,99
B1. 25,30,35x12
C. 25,25

A1. High Bar, last 2 sets were at 40X2 tempo
A2. Pronated grip, chin over bar
B1/B2. Thought it was only 3 sets...hmmm
C. Could not hold tempo on 2nd set, nothing left, called it a day after 2nd set

Stephen Flamm said...

Early May:

Part 1:
A. worked up to 3 @ 185 within 8:00
B. 185
C1. 15 w/20 lb. vest
C2. 25 w/20 lb. vest

Part 2:
Performed on a pretty wicked, winding street.

Geoff Aucoin said...

A sub for hills, that's a new one for me...

unit said...
This comment has been removed by the author.
unit said...

joe o...
butterfly is allowed (IMHO bc CIVP is all that is specified)... with the following caveat...
i'm not going 2 say it's impossible bc I suppose anything is, but going inside the vertical plane while keeping the form 4 a butterfly is nearly impossible (I actually thought it was meant 2 take away the butterfly factor)... thus, if u r able 2 do this movement, I'd really love 2 c a video of it...


Joey O said...


got it, thanks! I took the "inside the vertical plane" as being something other than breaking the vertical plane. Will do regular kip, thanks again!

DeeJay said...

A1. 265-285-295-305-315-325(f)
A2. 40-50-60-70-75(f)
B1. 40# 12/12-10/10-10/10-10/8
B2. 25/10-5-4-4-2/5-5-3-2x6/5-5-5-3-3-2-2
C. completed

Garage Crossfitter said...

A1 245,255,265,270,275,285(2)
A2 60 70 80 90 100 110 (easy pr)

B1 25,35,45,55 DB's
B2 unbroken, last set grip was factor

C 15/10, 15/10, 10/10/5- very tough for me at tempo

Anonymous said...

Hey Geoff, I'm new around here. The treadmill was an obvious alternative, something we do have in the midwest! Sill I'm not a fan of using the cardio equipment. Didn't know if you dawgs had another trick or too to work on. I've got sky scrapers. done sprints up the stairs and dumb bell stair climbs.

unit said...

Jeff K...
feel ur pain in the Midwest... I've subbed stair sprints in the past bc I hate treadmills and don't always have something accessible 2 pull... if u sub stairs, I've found it most beneficial 2 go every other or so... it helps keep u in a better lean or power position and simulates that which ur subbing 4...
gd luck!...

Thad said...

Late May
A1. 3/225, 3/225, 3/230, 3/235, 3/240, 2/245
A2. 95,100,f/102.5, 95,95,100 all pronated
B1. 12/35, 12/40, 12/40, 12/40
B2. UB,UB,UB,15.6.4 grip failed on last set
C. UB,18/7, 10/10/5

Robin Lyons said...

1A. 185/3 195/3 205/3 215/2 215/2
1B. 45,45,50,53,53
2A. 30lb db's 12,10,10
2B. ub,20-5,19-6
3. hard time with tempo and stablizing spine 2 x 20

**any good HSPU drills anyone?

Lisa M said...

A1. 155/165/165/170/170- dropped weight on my back upon failure - super ouch and dumb!! stopped here
A2. 35/40/42.5/42.5/45
B1. 25/25/30 ran out of time
B2. 15/10, 15/10, 15/10
C. no time plus back sore :(

Melissa C you are a beast with the squats girl!! Nice work. Will do mine inside the cage from now on so i don't break my back next time.

jhk said...

Part 1:
A. 175
B. 160 (not sure of 1RM, but this weight felt good)
C1. BW x 20,10#,20# x 15
C2. 20#,30#,40#

Part 2:
All runs ended within a couple of metres of each other. Beauty day here to get outside.

Roch said...

A1. 245(3)-255(3)-275(3)-295(2)-305(1,f)

B1. 4X 35lbs/hands (12)
B2. 4X Unbroken (25)

C. All Unbroken (outch)

Lots of stress today I quit my job at 5:30am,+ slept 4 hours last night quite a challenge to train today.

joey warren said...

Early May

A. worked up to 225 x 3- felt great!
B. 215x1x5- squat cleans
C1. 10lbx20, 20lbx20, 25lbx20
C2. 15lb, 25lb,25lb

rested 3 hours

very steep hill- killed me- almost puked

Wes hendricks said...
This comment has been removed by the author.
Wes hendricks said...


Late may:
A1. 225-235-245-250-252-255 x 2 HBBS
A2. 70-80-90-100-110-120x
B1. 30-30-30-30-30 x 10
B2. 25 x 4 unbroken/consecutive
C. didn't have time, had to go to clas

Lauren said...

A1. 165, 185, 195, 205, 205 (realized after I didn't put anymore weight on)
A2. 27.5, 30, 35, 35, 35
B1. 25, 27.5, 27.5, 27.5
B2. 10/10/5 for all

no time for C

Steve Howell said...

Late may
A1:200/225/243/263/278/304 all x3
B1:40#x12 for all 4 sets
B2:all sets unbroken
C: all sets unbroken

Paul Klein said...

Following Late May:

A1. 215 225 235 245 255x2 255x3
A2. 80 82.5 85 85 85 85
B1. 24" box 30lb db's, 12/leg all four sets
B2. ub ub 20+5 17+6+2
C. ub 17+8 20+5

Michael McCabe said...

late may
A1. 265x3, 275x3, 285x3, 295x2, 295x2, 305x2
A2. 65, 70, 75, 80, 90, 90
B1. 50x12, 60x12, 70x10... last set sloppy, a little too much
B2. unbroken
C. decline situps @2121

Mike Molloy said...

Weird feeling in my right adductor so took it a little easy on the squat.

A1: 185-205-215-225-235-245(x3)
A2: 65-75-85-90-95-100 (PR)

B1: 30x12 for all sets
B2: 25 unbroken

C: Unbroken but gave me a monster headache. I think it was a tempo thing as that usually doesn't happen.

Rainer Hartmann said...

A1: 185/225/235/245/255 x 3, 265 x 2 (felt a slight pull in my left quad, stopped, could have gotten 3 otherwise)
A2: 45/55/60/65/70/70 x 1
B1: 25/30/35 x 12
B2: 25, 17/8, 12/8/5 (only 3 sets, knee/quad/elbow, don't wanna do too much and hurt it more)
C: 25 x 3 unbroken

Lucas Hare said...

A1 205, 215, 235, 245, 265, Stopped after 5th set because my right knee was bothering me.
A2 53, 53, 63, 88, 93, 103F
B1 95, 105,115, 125-Used a barbell
B2 4X25 unbroken

3x25 situps with anchored feet on a swiss ball, sadly no GHD.

Feeling tired, a few days of no sleep is catching up with me.


LuLu said...

Late May:

A2.30-35-45(f)-40-45(f)-35 my pr is 40lbs, so close to 45 :)
B1.35lbs in each hand
12-12-10-10 first two set UB last two were 5 and 5
B2. First 2 sets of 25 UB last two were 15-5-5
C1. GHD's unbroken did only 2 sets

Notes: First day since sectionals that I felt really good and strong while training. Squats were way better, on tempo and deep, soo happy. The pull ups after the 35lb russian step ups were a nasty little thing to do. OUCH.

Chad Hall said...

Late May

A1: 205, 235, 250, 260, 270, 275(2)
A2: 65, 75, 80, 85, 87.5, 90

B1: 20kg, 24kg, 24kg, 24kg (KBs)
B2: UB, UB, 15/10, 12/8/5

C: 17/8, 10/10/5, 10

Happy with back squat numbers, still trying to rebuild it, all high bar. Held tempo for all but again "x" was getting slow, still had the intent to explode though.

Weighted pullups felt great, all pronated still.

Used a lower bench than last time for the Rus. step ups, not as challenging, but the grip was fried.

Pullups felt great, the best they have in a while, just the grip failing again.

Had to break the GHDs, but each one I did was at rx'd tempo.

Brandon said...

A1. 275(3)/315(3)/335(3)/345(2)/355(2)/365(2)
A2. 24kg/32kg/40/40/40(f)/32
B1. 50#db/hand x 10 x 4
B2. All broken
C. unbroken

Notes: Squats really hard the last two sets.

A trainer at the gym noticed something about my kip which gave me another 2-3 reps before having to break. Feeling good about this...

On another note, I got my package from OPT Monday and I LOVE the Nutrition 101/201 DVDs. If you didnt go and haven't watched these, get your hands on them. thanks Trevor for getting my stuff out!


ken c said...

late may

A1. 315x3 325x3 335x3 345x3 355x3 365x3(low bar)
A2. 55 65 70 75 80 85
B1. 1 pood kb 4x10
B2. 3 sets unbroken. last 20-5.
C. unbroken but slow at the end.

365 was a 3rm pr for back squat.

Emilie P-B said...

A2.35-45-50-55 (f)-55(f)-50 New PR: 50lbs... I was 1 inch close from making 55lbs
B1.25lbs in each hand: 12-10-10-10
B2. First set of 25 UB then: (20-5) (17-8) (15-10)
C1. GHD's first set unbroken only

rwcorson said...

Some great footage of Big Dawg Scott Canino with his OPT Unbroken Tee. CF mainsite, Carolina Sectional.

rwcorson said...

Jeff K, it takes awhile to get Aucoin.
And he's never lived on the prairies.

Ali Loach said...

A1. 185(3)/190(3)/195(2)/195(3)/200(2)/200(2)
*I had a breakthrough with my BS tonight; for some reason I get 'scared' when the numbers get over 200. Forced myself to focus on depth and technique and I felt good and strong.
A2. 25/27.5/30/32.5/32.5(f)
B1. 25(10)/27.5(10)/27.5(10)/27.5(10)
B2. 5/5/5/5
*hands are still a little messy/shoulder a little iffy from sectionals so I did strict pullups instead. Grip was FRIED making it hard to hang on for longer than 5
C. no time

Lisa - CRAZY ASS weight for your pullups - Nice job!!!

Brent Maier said...


Part 1
A SJ: 92.5kg (203#) - Solid
B PC/SJ: 88kgx5 (194#) - Solid, felt light!
C1 GHD SU: 15/20/25# - All 20's
C2 GHD BE: 15/25/35# - All 25's

Part 2:
Tough... Hip hurting a bit but it's all good!

exp. said...

A1. 235/250/260/270(2)/275(f)...lost focus/275(3)
A2. 85/95/102/105/115(sup)/125(f)(sup)

B1. 55#/hand...12/leg all sets...

B2. ub/ub/broken/broken...grip smoked


****think i might've done B1 wrong...didn't do 1 leg at a time...reading the other posts, it looks like that's how they're done...can anyone clarify??

jason said...

A1. 255(3),265(3),275(3),285(2),290(2),295(2)
A2. 70,72.5,75,77.5,88,88
B1. 25# DBs, 24" box
B2. All UB sets
C. Hard to maintain tempo in 2nd and 3rd but hit all sets.

On the Russian step ups, does anyone know if they are supposed to be worked to a shorter (like 18'-20") box/bench? Seems like my weight on these is a little low...

Pete said...

A1- 185/225/235/245/255/265x2
C- All unbroken

Took a long warmup up and still wasn't feeling it today so I decided to get it done anyways but to listen to my body. My hamstrings were still super tight from the weekend and sprints.

After 1st set of squats I started feeling better and just kept it up.

Grip was shot from the Russian Step-ups come pull-up time. 45# was too ambitious.

I was happy with my squat numbers today.

Overall, happy to get a decent session done, since I almost considered not training today.

Eric Montgomery said...

Early May
Part 1
A. 95lbsx3, 135x3, 155x3, 175x3, 185x3, 195x3
B. 185lbs for all 5 sets
C1. 20lbs x 15, 20 x 15, 20 x 15
C2. 20lbs x 20, 20 x 15, 20 x 15. Cut the reps down a little since I haven't done them weighted before.

Part 2
Andrews Street hill in SD. Did 4 sets then had to get back to work.

Mizar said...

A1. 185x3, 205x3, 225x3, 230x3, 230x3, 230x3
A2. 80, 90, 95, 90, 90, 90

B1. 10/leg x 4 @ 40lb on each hand
B2. unbroken, unbroken, broken, broken

C. unbroken

Anonymous said...

Early May

A. 155
B. 135, 155, 155, 165, 165
C1 10# at 20 reps unbroken
C2 10x25, 10x25, 0x25 Back really feeling it.

rest 30 minutes

Sorry, no hills. Did Cindy with the folks in my box.

18 rounds.


Baltoe said...

Warm up = 5x skip, dowel thigh to buttocks over head, oh squats x 15Knees, hips, torso rotations, arm swings, 5x burpees.

Warm up squats with 110 #, then 3x 130, 3x 135, 3x 140, 3 x 145, 3x 155

Weighted chins – 1x 48#’s, 1x 48#’s, 1x 48#’s, 1x 48#’s, 2x 48#’s, 1x 36#’s 25 UB chins – rest (couldn’t remember what RSU stood for)

20 UB chins, 30 secs, 5 more…then it came to me, Russian Steps Ups.

35#’s in each hand – 12 per leg (oh those Russians) – then the chins were more sporadic – 7, 4, 5, 4, 5 – more RSU’s, then 13 CU’s, then 7, then 5, finish the RSU’s, then do 100 incline sit ups (we don’t have a GHD apparatus). Gacked my left palm with large size blood blister on third set of CU’s. That’s it, that’s all. Post WOD fuel,
Beef, broccoli,snow peas, carrots and brown rice stir fry. It’s getting dark, time for bed. Oh by the way, does chin inside vertical plane mean ‘over the bar’?

Sam Harmer said...

Early May

A. 225x3
B. 225 x 5 felt good, fast
C1. 20#x20 - 35#x15 - 35#x15
C2. 30# - 45# - 45#

Part 2
No Hill at station did drag sprints instead with 3in hose full of water, brutal by the last 2

Yelvi said...

A1. 225/235/245/255/265x1/260x2
A2. 97/108/110/115/120/120
B1. 35/40/40
B2. UB/UB/20+5

Had to cut the b's short due to time.

Kendra said...

A1.started with 115 for BS but hit 3 reps for the first set so I upped it to 135 and stayed there for the rest doing 2 reps each time.
A2.didn't think i would be able to do weight on pull ups so i just did bw...should definitely try weight next time

B1.used 8 kg (12 reps) on the first set but was really easy so upped to 12kgs for the remainder doing 10 reps
B2.had to segment them as follows: 1)11 to 21 to 25 2)13 to 25 3)12 to 20 to 25 4)11 to 18 to 25

C did all as rx'd

Jess said...

I'm a newby and clearly went way too light on my back squats after seeing the women's scores here.

Late may:
a1. 85-95-105-115-125-135 (my max is 165, tho that was back in nov-seems weird that my max front squat is heavier)
a2. 15, 20, 25, 30, 35, 35
b1 30 ub, 30 ub, 15-5, 10-10 (my grip was shot-shoulda gone lighter)
b2 11-5-5-4, 5-3-3-3-3-2-1, 7-3-3-2-1-1-1-2-2-2-1, ridiculous- finished it in sets of 3s and 2s. My grip was totally shot from step ups-hands started to tear on kips
c. Don't have gh so started to do kte, but had no grip- was useless-
I haven't felt right since sectionals-even felt my performance was really lacking while at sectionals- feeling kind of "meh" It took me way too much time to complete the b segment- around 20 minutes.

btw ladies- I'm impressed w those unbroken pull ups- nice job!

Heavy Evy said...

A1.220x3,243x3,263x3(tempo fail),263x3,273x2,273x3(last 2 reps were more like 20X0, but I'll take the PR)
B1. 24repsX4;25#,35#,45#,45#
B2. UBx3,12/16/22 grip was hot last set, mostly BF Kip.
C.UB,9/15/20,Very broke, ugggh that tempo killed me on those sit ups tonight! Think I need another week off!

Michelle said...

Came back on Saturday but based on how I felt decided to take a couple more days rest. Have to say....still not feeling a lot of energy...pull ups were so freakin' hard!!! Unbelievable!!! Did fewer sets of everything due to time crunch....

A1) 145/155/165/175 all sets of 3
A2) 30/35/40/45

B1) 3 sets all 25#, 12 reps/leg
B2) 18/7; 6/5/5/5/4; 8/4/3/2s&1

c) 3 sets ub

unit said...

Hills first:
found a nice hill that took ~33 sec to run up... felt good, worked on holding sprint mechanics...


A- 210lb x3
B- 200lb x1x5
C1- 10lb x20, 20lb x20, 30lb x20
C2- 10lb x25, 20lb x25, 30lb x25


david83 said...

295 eassy 4
305 easy 3
315 2 tempo not bad
325-2 medium
340-2 tempo kinda feel apart

a2.)1.5 pod/2.0 pod/3.5 pod/3.5 pod plus 1.2 lbs/3.5 pob plus 1.5 lbs/4.0 pod tried a negative

b1.)45 per side -10 per side all 4 sets
b2.)ub, broken at 17 and 20,broken 12/17/22, tried sets of 5 for the last one

c1.) only did two sets at tempo
sorry slept really bad last night and enery levels were low.
thank you

Pete M said...

A1: BSquat: 295x2, 315x2, 325x2x2, 315x3 (rest 180)
~rest 20min, equip limitations
A2: Weighted Pull: 95, 105, 115, 120, 120, 115 (rest 120)
B1: 55x10 each leg, 30 rest between legs
B2: complete all, overhand grip
C: 15 for all w/ good tempo and hands overhead. hands and tempo really make this tough and 25 would be a lot.

Notes: obliques and hamstrings a little tender from sprints yesterday, but generally good, specially hips, which normally take a beating from sprints

Jami said...

Early May:

A:3x 80kg
B:85kg across

C1:20/20/20 with 2.5kg plates on each hand
C2:Subbed Good mornings: 25x20kg, 25x30kg, 25x35kg

Notes: Today felt easy compared to recent days. GHD sit-ups are starting to feel easier.

Grant said...

Last night @ OPT @ 7PM
1st WOD back since March 27/28 in Edmonton @ Sectionals. 10 days rest
Picked up a cold/flu with my downtime. Starting to improve

A1. 198/220/225/230/235/240
A2. 75/85/88pro/99sup/101.5/104

B1. only did 40#x10 reps twice
B2. as Rx'd twice

C. no-go

Mack Lar said...

A1. 235/245/255/265/275/285x2
A2. 88/98/103/105.5/108/110
B1. 45/45/55x10/55x10
B2. UB for all
C1. Very Broken

Craig said...

A1. 185/205/215/225/235/240
A2. 60/70/80/90/100/105
B1. 35(10)/35(12)/40/40
B2. 25/25/brkn/brkn- reg. butterfly
C. unbroken.

felt pretty good. been off schedule. cns tuning.

Hari said...

Had to scale the rounds, while still getting up to speed.

A1: 205, 215, 225, 230, 230, N/A
A2: 55, 65, 70, 75, 75, N/A
B1: 25(10), 25(5+5), 25(5+5), N/A
B2: 13+12, 13+12, 9+8+8, N/A
C: N/A

julie M said...

I workout at Crossfit Performance in Fairfield CT with Coach Ben Kelly and we follow OPT pretty strictly. The programming has been spot on and our athletes really performed at Sectionals and quite a few of us going onto Northeast regionals.

We are a couple workouts behind so here is what I did today...We had just done the same WOD with less volume this past Tuesday and today was a test of mental strength as well as physical.

Back squat 175,185,195,205,215,225...3 reps on all

weighted pull ups 45,45,50,50,50..failed on 55
Pull ups 4 sets of 25...still broken but got 12 out 1 set non stop them 7 and 3 and 3 3 sets were done in 5's, 3's and singles at the end but BK never let me dog the rest and I got back on the allot faster with him coaching me then if left on my own.

Russian step ups 4x 12 with 25lb weights
GHD sit ups 3x 25....15 unbroken on all and 5 and 5

really solid workout.

Chris Dunkin said...

A. 225
B. 200
C1. 10,13,20
C2. 10,15,20

Part 2: on "vertical dr." 3rd and 4th were the toughest. second set of 4 was more consistent.