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Search: Posts Made By: Kyle Powidzki
Forum: Workout Logs 04-03-2014, 11:09 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

Haven't posted in awhile my blog is a little more up to date. But anyway. Here we go.

4-3-14
"Invictus: competition"
A. 3 sets not for time
10 handstand push ups
10 ring rows

B. 4 sets
Strict...
Forum: Workout Logs 06-15-2013, 08:52 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Being

10 --- 1
Bench press @bwt
strict pull up

Results
17:55 rx @ 140
Forum: Workout Logs 12-02-2012, 10:27 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Being

A. Build to a 1rm Back squat in 3 attempts
B. Build to a 1rm front squat in 3 attempts
C. Power clean; build to a max in 8 min
Rest 2 min
D. Power clean; amrap in 4 min @90% of C
+
10 min amrap:
15...
Forum: Workout Logs 11-10-2012, 07:53 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

For time:
Row 500m
Bench 30 reps @ body weight
Row 1000m
Bench 20 reps @ body weight
Row 2000m
Bench 10 reps @ body weight

Results:
29:09
Forum: Workout Logs 11-08-2012, 09:08 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

Skill:
Back Squat EMOM for 7min at 90% of 1RM back squat

3 Rounds For Time of:

7 Front Squats (185/120)
21 KBS (32/24kg)
50 Double Unders (150 Singles)

Results:
Forum: Workout Logs 11-06-2012, 03:27 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Being

A. Snatch Grip Dead Lift with straps @ 4111; 5-7 reps x 5; rest 3 min
B. Standing Press @ 12X2; 5,4,3; rest 3 min
C. GHD sit ups x 20; rest 90 sec x 3

Results:
A. Snatch Grip Dead lift (no straps):...
Forum: Workout Logs 11-05-2012, 06:01 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Being

Starting the Being group of OPT. Going to stay as consistent as possible. Starting a maybe 2 weeks behind of where OPT is right now.

A1. Front Squat @ 30X0; 4-5 reps, rest 20 sec
A2. COVP Chin ups -...
Forum: Workout Logs 09-01-2012, 09:11 AM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

Deja vu
AMRAP 1 min Jerks
- no rest
75 Burpees for time (EMOM - 2 cleans w/same load)
-no rest
AMRAP 1 min Jerks (same load)

Results: 10:00
1min Jerks @135# - 6 reps (split jerks)
75 Burpees -...
Forum: Workout Logs 07-19-2012, 08:14 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

A.M - OPT Being:
A. Build to a heavy single Hang Squat Clean in a few sets
+
5 Rounds
3 tough n' go hang squat cleans tough
6 burpees as fast as possible
15 seconds air dyne - all out effort
- rest...
Forum: Workout Logs 04-12-2012, 11:00 AM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

Training


A. 10 min to establish a 1rm weighted muscle up

B1. Back Squat: 5@60%, 5@70%, Max effort @80% - rest as needed
B2. Bench Press: 5@60%, 5@70%, Max effort@80% - rest as needed
+
5 Rounds...
Forum: Workout Logs 04-10-2012, 08:53 AM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

4/9/12
Training


A. Bench press - 2x3@70%, 2x3@75%, Max reps@85%

B. Weighted Chin. - Same as bench

C. GH raises - 3 sets of 8, rest 60 sec b/t sets
Forum: Workout Logs 04-07-2012, 08:16 AM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

Training


A. Take 5 reps to find a very heavy Push Jerk - no misses, rest as needed

B. 3x3 unbroken power jerks @ 85% of heaviest rep from #1 - rest 2 min

C1. 5 Back Squats @60% - rest 60 sec
C2....
Forum: Workout Logs 03-29-2012, 07:02 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

part 1
4 Rounds For Time
25 double unders
10 hand release push ups
5 handstand push ups

Rest 3 min, Then: part 2
w/ 20 pound vest

AMRAP strict pull ups
Forum: Workout Logs 03-22-2012, 06:05 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Opt

WOD# 1
5 Rounds for time:
5 bench press @135#
5 power cleans @135#
Time: 10:13

WOD# 2
Row 1000m in 4min
Farmer's walk 400m w/35 dumbbells in 4min
Row 500m in 2min
Forum: Workout Logs 03-21-2012, 08:24 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

OPT: Being
A1. Standing Press @ 21X1; 2-3 reps
rest 20 seconds
A2. Chest to bar pull ups x 15 (unbroken)
rest 3 min (X 4)
+
4 sets:
10 Burpees AFAP (as fast as possible)
25 Double...
Forum: Workout Logs 03-14-2012, 06:40 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

Training:
A. Deadlift - in 3-4 sets build to a heavy single

B. Deadlift 245# x 6-8 T n' g; rest 2 min x 2
+
Run 200m
5-7 hspu - regional standards
rest 2 min x 3

Results:
Forum: Workout Logs 02-07-2012, 09:44 AM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

I have gotten a little behind on posting....so here's the past couple days of programming

A. Altn'g Reverse lunge with bar in front rack @ 32X2; 10 total, rest 2:30 x 3

B1. OHS @ 42X1; 3-5, rest 30...
Forum: Workout Logs 01-25-2012, 11:22 AM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

1-24-12
Training


Hip/Ham/calf/ankle mobility
+
300m shuttle runs hard (50m turn arounds)
rest 7 minutes x 3
+
Prowler push had w/200# x 20sec; rest 4 minutes x 3
Forum: Workout Logs 01-23-2012, 09:33 AM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

Training


A. Front Squat cluster 1.1.1.1.1
rest 2:30 x5 (base load 5-10% above 5RM)

B. CTB pull ups x 15
rest 3:30 x 5

C. DB split squat @ 30X0
Forum: Workout Logs 01-18-2012, 05:30 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

1-13-12
Training:
A. Bench press @ 22X2
2-4; rest 2:30 x4

B. DB 1 arm bent over row @ 32X1
2-3; rest 1 min b/t arms x7
+
30 muscle ups for time
Forum: Workout Logs 01-13-2012, 12:21 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

1/3/12
A. Front Squat; build to a tough single

B. Hang Squat Clean practice - 7min mod. load

C. Walking Lunges - 150 for time
rest 1min between C & D
D. GHD sit ups - 50 for time

Results
Forum: Workout Logs 01-02-2012, 08:55 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

Training


A1. Push press @ 12X1; 6, 6, 4 , 4 , 2
rest 2 min
A2. Strict chins w/35 attached AMRAP; rest 2 min
(x5)

B1. HSPU x 10; rest 90 seconds
B2. DB bent over row @ 31X2 x 10; rest...
Forum: Workout Logs 12-20-2011, 09:29 AM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

Training


A. Clean grip deadlift. build quickly to a heavy triple

B. In no more than 3 sets build to a heavy single deadlift

C1. Hang power clean heavy x3; rest 5 sec
C2. max height vert. jump;...
Forum: Workout Logs 12-03-2011, 07:13 PM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

Dec 1

Training

A: DB split squat @ 31X1
6-8 reps; rest 1 min b/t legs x 4

B: DB back ext. @ 4022
12-10-8-6; rest 3 min b/t sets
Forum: Workout Logs 11-30-2011, 10:28 AM
Replies: 53
Views: 8,754
Posted By Kyle Powidzki
Re: OPT: Function

Nov 21
Warm Up
shoulder rotations 60 sec/arm
Samson stretch
+
med ball toss- 10
superman-15 reps
(x2)

Training
Showing results 1 to 25 of 53

 
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