OPT+JT

11/1-10
05:30

Wu: 500 m rodd

part 1:
A. as many 1-5 ladders in 10 min - 225#/155# back squat; rest 5 min
B. BB jump squats - 30% of 1RM back squat; 6 sets of 6 reps; rest 60 sec b/t sets
C. GHD Sit ups - 5 sets of 20 reps; rest 45 sec b/t sets
rest 8+ hours

A: 2R+1
B: 6*6@40kg
C: 5*20, 2 första obrutet, sen allt slöare tempo och paus i mitten av seten.

~17:00
WU: mobility drills och double unders

part 2:
AMRAP Double Unders in 45 sec
15 sec rest
AMRAP Chin Ups
2 min rest
5 sets for total points
(points are accumulated by multiplying your total DU reps/round by the chin up reps/round, then adding all 5 sets together, i.e. round 1 = 75 DU multiplied by 40 chin ups = 3000 points for that round...add this # to the other 4 sets and that is your score)

20/45
30/20
33/17
28/17
31/19

Total: 2674

Segt med dubblisar... PR på Pullups :) 45
Ladder for A is...perform 1 back squat, rack the weight on stands, take weight off the rack and back onto you, perform 2 reps, rack weight again, take weight off the rack and back onto you again, perform 3 reps..up to 5 reps, then start again at 1 rep...each time you get to 5 reps, that is one ladder.
Jump Squats in B...ensure you explode through heels on hip extension, not toes, minimal ground contact time

post ladders and notes for part 1 and total points for part 2 to comments
single on Sunday


12/1-10

Körd i ländryggen efter den senaste månadens träning så det fick bli något annat än OPTs mördar pass idag.

WU, Mobility drills, airsquats, hspu, ringdips, pushups m.m

WoD

"JT"
21-15-9
HSPU
Ringdips
Pushup

Tid: 9:57,81

Nogrannare med HSPU, bra flyt i ringdipsen... skummt nog.. men hyfsat flyt ändå.