Training Day 33

First let me tell you what some of this lingo means.. You can also check out OPT's FAQ for a complete list - http://optfaq.blogspot.com/

When you see a workout Rx as A1 and A2.. you do the first set of A1 then the first set of A2 with the Rx amount of Rest. Then Repeat for the second, third and so on..

AMRAP = As Many Reps As Possible either unbroken or in a given time frame.

41X1 - This is a tempo count or cadence.. The First number (in this case 4) is the count it takes to lower the weight; The Second number (1) is the time you wait at the bottom of the Movement; The Third number (X) stands for the time to bring the weight up in this case Xplode up; & The Fourth Number is the time you wait before you start the next rep.

Also, if you are unfamiliar with any of the movements.. just youtube them or go to OPT's main site and checkout his video demos!! http://www.optimumtraining.ca/index.html

Today's Training: 4:30 AM

A1) Overhead Squats @ 42X1; 4-6 reps x 4 sets; Rest 90 sec. Full range of motion "Ass to Ankles" way below parallel and hold it there for 2 sec.
A2) L Pull Ups @ 2121; AMRAP x 4 sets; rest 90 sec.

B) Dumbbell Split Squat @ 3131; 6-9reps/leg x 3 sets; rest 45 sec. Knee touches ground

C) 100 GHD Sit Ups for Time - Both Hands overhead floor to feet. (don't try these unless you are very familiar with the GHD machine.. They will destroy even the king of crunches)

Results:

A1) 95# x 6/ 115# x 6/ 125# x 6/ 130# x 5
A2) 10/9/8/6 - I was really focused on Straight legs above hips for each rep.

B) 35#/hand x 9/ Leg
45#/hand x 9/ Leg
45#/Hand x 9/ Leg

C) Time: 8:34 - these killed me!! First 25 Unbroken both hands overhead.. Then switched to Alt. hands very broken for the last 75

Felt really strong getting out of the hole on the OHS... Maybe could have started a little heavier but 135 would have been tough @ tempo to sneak out 4 reps.

Site of the Day: Check out Robb Wolf's Podcast today at http://robbwolf.com/

Show Topics:

1.Lou Mars Discussion
2.Preworkout Nutrition Discussion
3.Fish Oil Calculation
4.Digestive Enzymes
5.Heart Burn & Fish Oil
6.Babies & Neolithic Foods
7.Green Beans & Paleo Diet
8.Beef Protein Isolate
9.Fish Oil & Loose Stools
10.Allergy Shots
11.Eating Different Macronutrients Together
12.Eggs & Lysozyme
13.Woman & Bulking Up
14.How Low Should Bodyfat Be Before Bulking?