I know, it’s been a long time since I’ve posted and the last number of months has been quite the whirlwind in my work and personal life.
I’ve still been training, but not as regular as I’d have liked. My WOD’s the last 3 months have been a hit and miss of OPT with Sterling and Jason, Westside WODS, and a few on my own here and there.
Well enough of the BS, i’m doing my best to be back to regular training with my fellow CF Pirates and I’m back on board the Scurvy Dawg.
I’ll be doing my best to continue following OPT’s Big Dawg programming (http://optimumperformancetraining.blogspot.com/). Please visit his FAQ on the site for explanations of some termonology.
I will be keeping my posts simple and to the point for the next while. I may get a little adventurous once in a while but mostly it will be to document stuff.
Last 2 Days of WODS:
Wednesday Dec 2, 2009:
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
3 rounds for time;
135/95# hang squat clean unbroken x 10
35 anchored it ups
A1: 155,185,195,205,210
A2: 23,20,13,12,13
Metcon: Subbed 115#
7:56
Thursday Dec 3, 2009
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1’s
B1. Press 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
A1-185×3,225×3,245×3
275×1, 315×1,335×1
Shy of my PR by a bit, but wanted to stay safe and not worry too much about the numbers.
B1 - 95×5,105×5,105×5,110×3,105×5
B2 - 21,21,21,21,21 1.5 Pood.
Press is one of my weakest lifts and my lack of strength and muscle mass shows on this lift. Would like to work in it more.
C - had to skip due to lack of time
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