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| weighted chin ups strict - part 4 in the OPT model of chin up progression for strength, injury proofing and longevity; negatives, weighted negatives, positives, positive weighted, a fixed strict unweighted number, then kipping.... in that order, along with proper scapular stability; a big thing at OPT - females with strict chin ups - "money"! |
TRAINING:
Row Sprints:
275 m @ 97-100%
Rest 2 min x 5
(rest 10 min off rower - total 120 sec of handstand holds in this time frame)
Row Sprints:
275 m @ 97-100%
Rest 2 min x 5
post times to comments
goals are 0.5 sec faster per set for 1-5, then faster again from set 6-10
(i.e. 46,45.5,45,44,5,44, rest, 46,45.5,45,44.5,44 sec)
(46.5,47.1,48.1,49.6,52.6 rest, 49.4,49.9,50.3,52.0,,53.0)
ReplyDeleteAs can be seen by my times I did not recover well during the 2mins. Maybe walking all day in 1.5 ft of snow and dragging a deer out beat me up a bit more than I realized.
Coach, any additional guidance on the handstand holds?
ReplyDelete- Press to handstand?
- Clock stops when our hands move at all?
- Kick up?
- Move around as needed?
Thanks!
I think I started off too fast and couldn't hit the goal.
ReplyDelete50.3/50.7/53.3/53.3/54.0
53.4/53.7/54.2/53.6/53.0
1st set
ReplyDelete1) 51.5
2) 50.7
3) 50.5
4) 49.7
5) 48.2
4 sets pf 30 sec Handstand Holds facing wall. also did 3x20 hollow rocks
2nd Set
1) 52.5
2) 51.8
3) 50.4
4) 49.3
5) 48.0
steve, its for static holds OH thats all...try 2 min in a row if you want..
ReplyDelete53.2
ReplyDelete53.1
52.6
52.2
50.2
Rest 10 min + 1 min x2 unbroken hs
52.1
51.6
51.2
52.5 (new rower)
51.4
Someone didn't see I was using the rower and commandeered it, so had to use another one.
It seemed no matter how hard I tried to pull it wouldn't go any lower, row technique/power/ability needs work
continuing to rest bruised ribs, so row sprints are out for now. they feel better every day.
ReplyDeletebasketball game tonight.
Doubling up today's workout with yesterday's to get caught up
ReplyDeleteYesterday: A1. 135-145-155-165-165 not happy about this.
A2. Unbroken mix of deadhangs, kips and butterfly
B. 48-34-30-31-32
C. Unbroken
D. Broken
(48,48.9,50.8,52.8,58)----No warmup, just burped and went. This an extremely stupid stradegy for row sprints, for me at least
ReplyDeleterest
(51.9,49.9,49.9,50.3,50.2)
Quads were fried!
Yesterdays WOD:
ReplyDeleteA1: 225#, 235#, 240#, 245#, 250#
A2: all ub CTB
B: 45, 37, 31, 36, 38
C: all ub
D: broke between 45 and 50 sec each round
I still suck at DU.
36yom/72.5"/167
ReplyDelete53.7, 53.6, 51.5, 51.1, 50.5
10 min rest during which did 2 sets of 60 sec hs holds w/60 sec between. 2nd set much harder.
53.5, 53.1, 52.3, 51.5, 50.3
Did some full cleans:
ReplyDelete185/1, 2
225/1, 2
275/1, 1
Then 1 clean on the minute for 6 minutes.
285, 285, 295, 295, 305, 305
Rows:
49.5, 49.2, 49, 50, 52
freestanding handstands, 2 minutes in sets of 5 to 10 sec mainly. Had a couple 20+ seconders in there
51.8 ,53.2, 54.6
called it, was not producing any power in legs and arms.
Rows felt like crap today.
48.5, 48.9, 49.5, 49.4, 53.0
ReplyDeleteRest + HSPU hold
52.0, 52.5, 51.9, 52.5, 50.8
That was way tougher then expected! I unfortunately had no chance to warm up, but progessively got worse and worse. I played around with the damper setting and was just smoked!
Wouldn't mind doing a 500m for time soon though.
From Nov 28th
ReplyDeleteStrength:
Dead Lift;
Set 1 @ 135kg x 5
Set 2 @ 153kg x 3
Set 3 @ 171kg x 1+ (+4)
Press;
Set 1 @ 59kg x 5
Set 2 @ 67kg x 3
Set 3 @ 75kg x 1+ (+2)
BP: 100kg for all sets
KB: 24kg for all sets
HPC: 90kg for all sets
Push Ups: All unbroken
K2E: All unbroken
DU's: All unbroken
53.1 53.1 52.0 52.6 52.1
ReplyDelete52.9 52.3 52.0 ? ?
Monitor decided to stop working for last two sets so i rowed my ass off for 52 sec each
46.7, 46.7, 46.7, 47.8, 49.2
ReplyDelete49.5, 49.4, 49.3, 49.9, 50.5
legs had no energy in them this morning
Today: 53-54-54-55-56
ReplyDeleteHandstand holds made me nauseated hahahaha
54-54-55-57-55
misery...
Deadlift warmup
ReplyDelete135x5, 225x5, 315x5, 405x5
Row Sprints
49, 48, 46, 49, 46 seconds
Handstand holds: first 1:30 done against a wall. Last :30 broken up doing free handstands, no wall.
Row Sprints
47, 46, 46, 47, 45 seconds
Ouch. Went out too fast!
ReplyDelete1- 49.7, 49.8, 50.6, 50.8, 55.8
Only managed 96 seconds of handstands. That 4th row cut me deep... I was flopping around like a taser victim during the rest.
2- 56.8, 56.8, 54.8, 54.2, 51.1
Did a legit 120 seconds of handstand holds after my "gamed" second round.
time/HR
ReplyDelete45.2, 155
47.3, 159
49.7, 160
51.6, 160
52.9, 160
52.9, 159
51.9, 159
50.5, 163
49.9, 166
49.4, 169
that hurt, first set was brutal, I started to hard and could hang on and couldn't recover
Did yesterdays WOD today with some modifications due to shoulder tweak. Can't seem to do kipping pullups or T2B as I come through in full extension there is severe anterior shoulder pain.
ReplyDeleteA1 kept lightish at 110# for all
A2 did strict with varied grip only did 10s
B 50/49/50/48/50
C did glut ham raises instead
D ouch!!! Those are friggn hard
Not sure why I ever look at something coach posts and think "oh that is not so bad." This one hurt!
ReplyDelete53.3/51.8/51.3/50.5/50.3
120s hold in 4 sets (60/40/10/10)
52.4/51.4/50.2/50.0/49.0
sat Dec 4, sun Dec 5 mix...
ReplyDeleteA- 10 min row, sprint last 10s of every min- 2648m
B- power clean cluster 5x5- 185/ 205/ 225/ 245/ 265(f)
C- incline bp- 185(3)/ 195(3)/ 210(9)
D- 1 strict MU, 1 HSPU 10", alt q 30s x10min
E- 5 rnds 20ea Lu/pu/su (reg), controlled- 7:57
F- pushdowns- 3x10
G- 10 min airdyne- ez pace with 10s sprint ea min- 220 Cal
~gm2
Jerf, still laughing. All I can picture in my mind is the taser scene from hangover. Too good.
ReplyDelete50.8,49.8,48.7,47.9,47.7
3X45sec Handstands
50.9,49.9,49.1,49.5,49.9
Hit a wall near the end of the 9th sprint. The 10th was fully in the hurt locker.
39/6'2"/203
ReplyDeleteOnly had 40 minutes tonight and went into this cold turkey. Tried damper at 10 on 5th round to see the effect and it wasn't good.
45.2/47.2/47.9/48.9/51.8
3 minutes of handstand in jerk position on parallettes.
Times - 1st 5 sets:
ReplyDelete51.6, 51.3, 52, 54.4, 56.1
10 min rest with 120 sec of handstand holds split into 3- 40 sec intervals
Times - 2nd 5 sets:
54.2, 56.1, 56.3, 57.5, 55.7
Monday
ReplyDeleteSubbed run for row 50 sec jog 10 sec sprint for 10 min.
3mu's on the min for 10 min complete
hspu every 30 sec. ended on paralletes
5 sets 200-w lunges, push ups, ghd situp all controlled and unbroken
Tuesday
A1-Push press+power jerk
160,165,165,170,170
A2-20 ub chin ups strict+kip-Great Idea Unit!
15+5, 12+8,10+10,10+10,12+8
B) 30 sec Du's 17,25,30,14,19 -no rhythm
C)T2B all UB strict
D)side bridge- UB
Today
subbed 45 sec airdyne sprints(no rower) even though it may not be the stimulus we're trying to achieve,
rpm sustained
92,91,92,89,88
10 min rest
2x60 sec hanstands 45sec rest between sets
86,88,89,88,91
Just got the part to fix my airdyne so i had to jump in it
sorry for the long post
All rounds in the 56 sec - lower abs were killing so couldn't pull a full stroke, definately impacted times. Still felt alright aside from that
ReplyDelete