Training Aug 2 - New Groups!

First day of the new OPT groups. If you plan on following this programming, pick a group now and do your best to stick with it strictly. Each one has been laid out with a purpose in mind. Can see this post for an explanation http://optexperience.com/blog/item/july-23-2011

function

rowing:

for 5-7 min row easy warming up

every 1 min sprint somewhat challenging for 10 sec

then...

sprint 40 sec @ just below your top end effort

rest 3:20 off the rower walking actively

(repeat this for 6 total repetitions)

- ensure PERFECT form - record as needed for one set and post video

- work on drive through whole foot, keep lats down and locked on start of drive

- oar over knees 1st before knee bend on recovery

being

part 1:

hill runs

45-60 sec grinder pace - work on arm drive and high knees

run down easy x 6

(walk rest 4 min)

45-60 sec uphill fast pace

walk down 3 min x 3

(includes d-rom warm up and good cool down)

rest as needed

part 2:

A. back squat @ 30X1; 3-4 x 5; rest 5 min

B. Chin Ups Medium Grip Pronated @ 21X0; 2-3 x 7; rest 2.5 min

C. gh raises @ 2010; 12 x 4; rest 1 min

will

A. behind the neck jerk - singles on the minute - add till -10-15% of 1RM

(no more than 5 tough sets)

B. power snatch x 1/snatch balance x 1/OHS x 1 - 80% effort; rest 90 sec x 4

C. on the minute for 8 min:

3 clean and jerk - 185/135#

6 KBS - 88#/55#