Wednesday, October 28, 2009

From OPT Blog
Training 26/45

part 1:
A1. 3 position power clean - 1.1.1 x 5; rest 120 sec
notes - high hang, knee cap, floor
A2. Close Grip Bench Press @ 30X0; 2-3 x 5; rest 120 sec
notes - concentric is explosive; 14" grip
B1. Dead Lift Cluster - 1.1.1.1.1 x 4; rest 120 sec
notes - 10 sec count b/t reps
B2. Ring Dips - 15 x 4; rest 120 sec
notes - unweighted, work on speed

A1. 155, 185, 185, 185, 185 (very hard on the last 2 sets, particularly the high hang)
A2. 195 x 5 205 x 5, 210 x 5, 215 x 3, 225 x 3
B1. 315, 345, 365, 365 (felt pretty good, last set comfortably heavy)
B2. suck at ring dips. did 3 sets of 5 using a leg on a bench at the bottom to steady myself, then I fast set of bar dips (which are pretty easy)

rest 8+ hours

part 2:
Row 3000 m @ damper 7
Score = ave watts over 3000m divided by your body weight in lbs
(ex. 340 watt ave/170 lbs = score of 2.0; high score wins)

Hard! 225 avg watt/235 lbs. = .96

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