Rock Exploring in Southern Utah!

No Thrusters today... just Thrust Faults:-)


My Professor (Mark) and Me!



Mark looking down a "sink hole" by the Beaver Dam Mts!

Training Day

This is what i did today...Light and effective

1. Deadlift 6x2 55% IRM /30secRR- work quickly

2. Squat Clean 2-2-2-1-1-1 / 45sec RR - work quickly

2A. Du's 3x20 unbroken

2B. Row 3x20sec

3A. Chin ups 3x10 unbroken

3B. Wall Ball shots 3 x 15 unbroken

4. Eccentric Parellet Handstand Push ups 3 x 5

TAKING ACTION

"You cannot move forward from some idealized point in the future that has not yet arrived.If you are to move forward, you must do it from where you are now.Though it may not be perfect, it is plenty to get you going.Wishing for more, or feeling resentment because you don't have more, will only waste your precious time.Although there is no guarantee that your actions will be effective, one thing that is certain is that nothing will happen if you take no action at all. "

I pulled this off OPT site...I believe this is a good read for anyone, and maybe a good reminder before you start racing through your day. One thing I am coming to understand is... perfection will never be good enough and anything guaranteed is BS . Trust yourself, stay true to yourself and always carry a gallon of water!

Coach Lyons

Training Day

Warm-up: Jump rope 3-4 minutes

*Muscle up work 10 minutes
*Toes to Bar 2 x 10

Snatch: 3x3 / 240 RR
95/100/105

3 Rounds for time
35 Double Unders
12 Burpees
= 4:00

3 x 20 Back Extensions

The Met Con felt good today, broke D.U/Burpees 2-3 times.
Heavies felt HEAVY this week (body weight is at its lowest since 15 yrs ago; 148lbs)
Planning to recover tomorrow and then hit the OPT BIG DAWG comp. this weekend...

Training Day

1. Rower: 30sec with 2:30 recovery b/w sets, row for best avg. watts generated then divide by body weight.

Rest 5minutes

2A. Power Clean 3 x 3 / 180RR
133/143/153
2B. Bench 3 x 3 / 180RR
120/130/140

Training Day

A. Back Squat 3x2-3
B. Chin ups 3x20 - unbroken
C. Push Press 3x 2-3
D. Glute ham Sit ups 3x 20-unbroken

rest 240 sec b/w exercises

Sunday Track Work

WOD
3 sets of 800m sprints rest as needed b/w sets

Warm-up: 400m Jog, (spider lunges, high knee pull, ankle pull x 10 ea.)


Performance:

• 3:27 RR 5minutes
• 3:23 RR 6mintues
• 3:29 DONE.

* Tried for 1:40 splits.

Training Day

WOD
15 minutes AMRAP

50m Tire drag w/ 100lbs + Sprint Back
10 Deadlifts (185lb) 60% 1RM
10 Pull ups

Finished 5 rounds

Double OPT

Am WOD

1A. Front Squat 1-1-1-1-1
170/175/175/175/175
1B. amrap chin-ups
30-30-23-26-23

Rested 7 hours

PM WOD
5rds for time
KTE x 12
KBS x 12
Double Unders x 21

8:02

Intervals OPT Style

3 sets of each couplete:

12 SDHP 60% bwt (90lbs) unbroken
90sec Row (1:55;1:57;1:58)
RR 120 sec

Rest 3 minutes

12 Thrusters 50% bwt (75lb) unbroken
60sec. Double unders (49;52;40)
RR 120sec