OPT 6 Feb

Training (230p)

Warm-Up
A. 500m Z1 Row

B. 7m Z1

-2 Strict Muscle-Ups + 4 Dips
-6 T2B
-6 Box Jumps
-6 GHD Situps

C. Mobility

D. 3m Box Jumps (48")
*Nice and easy, worked on a step and then worked on standing two foot jumps. Only did about 10 total in 3m so to ensure that we stayed low intensity.

E. 3m Pistols Practice

A. Power Clean 3, 2, 1, 1, 1; rest 2:30
*245x3/260x2/275x1/285x1(PR)/285x1
*Caught 285 pretty deep and didn't feel very smooth but still was able to get under it and complete.
B. Power clean + Push jerk 3, 3, 3; rest 2:30
*225x3/230x3/235x3
*This was tougher than I thought, the last jerk in each set was pretty rough.
+
8 min amrap power cleans with 90% of heaviest single of today
*90% was 255# and it was tough. Did 20 Reps. Just didn't have my pull towards the last 1/2 of the 8m.

Training Video
http://vimeo.com/36313024