OPT comp

1-16-2011

4 minute amrap:
-4 deadlift, 265#
-2 muscle-up
ROUNDS: 2 rds + 4 dl + 1 mu
(17pts)

rest 8 minutes

6 minute amrap
-6 cleans (sq), 135#
-6 hspu
ROUNDS: 2 rds + 6 cleans + 5? hspu
(35pts)

rest 6 minutes

8 minute amrap
-500m row
-10 ctb pull-ups
-10 burpees
ROUNDS: 2 rds + 397m
(53pts)

Total: 105

Thoughts: challenging -- hit on some strengths but also some big weaknesses (muscle-ups, hspu). Good to perform those movements in a pressure situation. In general, I woke up not feeling great, felt flat through the warm-up. Maybe related to eating a bunch of popcorn the night before, which made me feel pretty bad. Even the deadlifts felt super-heavy, much heavier than usual.

Jim took video, which I briefly watched. Besides working on the bodyweight things I know I need to work on, here were some thoughts:
-back was rounded on deads. lock it up, drop butt more.
-hspu are successful out of the gate when they are quick.
-mid/heavy weight cleans, need to work on form through reps. men's grace might be a good workout to dial this in.
-burpees: too much time on the floor. trust shoulder, don't disengage and flop.