OPT: Function

[Kyle Powidzki]

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

Bench @ 140 (body weight)

[Kyle Powidzki]

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 power snatch 75#
30 double unders

Results
A. 275# (pr) 25#
B. 225# (pr) 5#
C. 165#
- didn't do D. Lots of cleans yesterday.
+
AMRAP : 4+2 snatches

[Kyle Powidzki]

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

Results
17:55 rx @ 140

[Kyle Powidzki]

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 press x 2-4 reps
-rest as needed

C. 6 sets
Bench press x 2-4 reps @20X0
-85% or above for all sets

D. EMOM for 8min
10 KBS (53#)
10 pull ups

Results:
A. Competed: strict hspu unbroken
B. 105x3,105x3, 115x3,115x3
C. 155x3,155x3,155x3,165x3,165x,175x1
D. Complete