Prep Week for OPTathlon

Monday

A. Snatch, build to an easy single

B. Clean and Jerk, build to 225lb for a single

C. Split Jerk, 2 reps @ 205lb x 5 sets, 2 min

D. 2 sets @ sustainable effort:

8 Thrusters @ 115lb

8 Bar Facing Burpees

8 C2B Chin-ups

8 Thrusters @ 115lb

8 Bar Facing Burpees

8 C2B Chin-ups

Rest same as work time

A. 205 felt easy and fast
B. Felt Sharp
C. Adjusted some things after first set and felt a lot better, stayed back on heels more in the dip.
D. 2:08 for both sets, legs felt real heavy on the second set of thrusters.  Almost felt like lactate sessions, not sure if that's b/c of coming off sickness or what. 

Tuesday

OH Med Ball Toss, 1 max effort every 30 sec for 5 minutes

+

Standing Triple Jump, 1 max effort x 5 sets, 1 min

+

Row 500m @ projected 500m pace in OPTathalon x 1 set

+

10 min walk

+

Run 1.5k @ projected 3k pace

OH Toss- complete
Triple Jump- complete
500m @ 1:33- got very lactic, going to go after it sunday but we'll see.
1.5k in about 7:10, I think I can push the pace a little harder on the day of

Wednesday - off

Thursday

A. Clean and Jerk, 1 rep @ 205lb x 5 sets, 2 min

B. Snatch Balance, build to an EZ single

C. 5 sets ALL OUT:

5 Thrusters @ 115lb

5 Bar Facing Burpees

5 C2B Chin-ups

Rest 2 min b/t

D. 10 x 20 sec Row @ projected 500m pace in OPTathalon/60 sec rest

Friday

15 min Run @ 50%

+

20-30 min mobility/stretching

Sat - off

Sun - OPTathalon