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Old 03-22-2012, 06:05 PM   #41
Kyle Powidzki
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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
Farmer's walk 200m in 2min
Row 500m in 2min
Time = 15:40
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Old 03-29-2012, 07:02 PM   #42
Kyle Powidzki
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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
20 walking lunges
Rest 2 min x3
(record pull ups)

Results
A. 8:30
B. pull ups: 10,7,5
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Old 04-07-2012, 08:16 AM   #43
Kyle Powidzki
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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. 5 Push Press - heaviest possible, rest 60 sec
(x5)
+
4 Rounds For Time:

3 unbroken muscle ups
10 box jumps 36"
20 DB push press @50 pounds

Results


A. 95, 115,125,125,130

B. 115, completed....good weight for 5 reps, if technique was better should have had a heavier jerk.

C1. 135#
C2. 105#. probably should have went with 110 and struggled a little more but 5 reps was probably all i was going to get with 5 sets
+
4 RFT: 16:05
- All muscle ups unbroken without trouble. At first was nervous about the box jumps but knocked them out with no problems. Lot of trouble with the push presses, took a lot of time.
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Old 04-10-2012, 08:53 AM   #44
Kyle Powidzki
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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

D. Find a very heavy TGU

Results


A. 120, 130, 145x8 reps

B. 55, 60, 65x2 reps

C. Completed

D. 50# KB
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Old 04-12-2012, 11:00 AM   #45
Kyle Powidzki
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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 For Time

7 HSPU
14KB snatch 1.5p
21 Slapping Pushups (hands slap chest)

Results


A. 30 pounds

B1. Based off 1rm of 225#: 135,155,180x8reps
B2. Based off 1rm of 175#: 105,120, 135x10 reps
+
5 Rounds: 17:00
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Old 07-19-2012, 08:14 PM   #46
Kyle Powidzki
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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 3min adding 30 seconds rest per round

P.M

You and a partner will share the work load as you see fitů
100 Pull Ups For time
Rest 3 Minutes
500 Dbl. Unders (1000 Singles) For time
Rest 3 minutes
Row 1000 Meters For time
Rest 3 minutes
100 Push Ups For Time

Results:*
Being:*
Hang Squat Clean 145#
- used 135 for 5 rounds

Partner WOD: Kyle/Blaine = 23:50
kpowidzki at 6:10 PM
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Old 09-01-2012, 09:11 AM   #47
Kyle Powidzki
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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 - Cleans @ 135
1 min Jerks @ 135 - 2 reps


should have had 1 or 2 more reps at the end but was so excited about being done with burpees I forgot about the last minuet of jerks, wasted 25 seconds.
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Old 11-05-2012, 06:01 PM   #48
Kyle Powidzki
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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 - 15 unbroken; rest 3 min
X4
B1. BB Walking Lunge - 10 tough steps; rest 10 seconds
B2. 15 KBS - 1.5pd; rest 2min
X3

Results:
A1. FS @ 155x4, 155x4, 155x4, 165x4
A2. Chin Ups - Completed

B1. Walking Lunge @ 135#
B2. Completed unbroken
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Old 11-06-2012, 03:27 PM   #49
Kyle Powidzki
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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): @155#
B. Standing Press @ 95x5, 115x4,115x3
C. GHD sit ups: Completed

- expected a little more out of the dead lifts but the tempo was extremely taxing on the grip. Got right into the presses, may have needed a little more warm up for the shoulders. Should have been able to go up in weight for the last set. GHD's were completed without an issue, it's been awhile though so I'm sure I'll be feeling it later.
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Old 11-08-2012, 09:08 PM   #50
Kyle Powidzki
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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:

Back Squats @ 225#

3 Rounds For Time: 11:37 RX
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