Wednesday, June 20, 2012

First day of OPT "SHE"

Sleep:  Not Enough!!!  10p-4:30a
Food:  am coffee with cream, post wod protein shake, lunch of mixed green salad, steamed veggies, egg salad, chicken, balsamic dressing, and kale chips, post pool protein smoothie, dinner (sucked- no food in house) eggs, popcorn, and local berries, roast beef and paleo cookie snack

Today was the first day of James's OPT Big Dawgs "SHE" program designed for competitive cross fit females- so excited!  Here is the split for the programming:

tues - UB absolute strength and density
wed - squat strength and oly - AM, intervals - PM
thurs - gymnastics skills upper - AM, breathing work - PM
sat - aer mono - AM, pull and push strength - PM
sun - testing/intervals based on week

Training at 8am

A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec
58, 68, 78 x4
A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec
 53, 63, 68 x 3 (not sure why I did 3 instead of 6, ugh)
A3. Mixed GRip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec
3, 3, 3- I misread this and didn't realize we were supposed to add weight
A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec
20, 25, 30 x 7
for time:
60 knees to elbows
50 ring push ups
40 ghd sit ups
30 burpees
20 slam balls
10 farmer's walk trips - 25 m each - 1 pd/h

20:41 (25# slam ball)-
K2E were much harder than I anticipated and ring push ups took forever (~6 min). I'm still sore from the AMRAP ring dips and chin ups on Sunday so my strength numbers reflect as such. Really excited for this programming- great (challenging) first day!

No comments:

Post a Comment