19-21 November: OPT female athlete camp

In Scottsdale, AZ -- 3-day female athlete camp at OPT, great time. A couple take-aways:

--make it all "just work" (muscle-ups, etc) 

--Oly: pulling from heels --sit ass down (not just in pulling position but through start of pull), squeezing off floor first then fast, bar into hips, work on it at 80%

--aerobic pieces: I tend to go out too fast (think about regionals), muscle fatigue --> redline, instead cool off start then sustain

Tue 11-19-2013

day one

front squat build to max 245
clean build to max 225
3 min max clean 90% (202): 10
3 min max clean 80% (180): 15
--
500m row repeat: 1:35.6 -- (rest 90) -- 1:46.5 = 3:22.1
--
3 min upper body gymnastics for reps, 2 min rest:
rope climbs 15' 9
hspu 44
muscle ups 11 


Wed 11-20-2013

day two

reverse shot toss 37'11"
scratch test: 7r/10l
sorenson: 131s
snatch build to max: 155 (XXX at 160)
snatch 20 reps for time at 77% (120#): 2:44
--------
"aerobic" pieces: 4:17 - 5:04 - 5:39 - 5:32 went out too hot
--------
lactic power:
300m row 54.8
(rest 5m)
300ft versaclimb 1:51
(rest 5m)
1min assault bike 603 watt
+
evening easy hike in preserve NE of town


Thu 11-21-2013

day three

ankle dorsiflexion: 12.8r/12.4l
standing triple jump: 20' 9.5"
standing press build to max: 120
weighted pull up build to max: (inc. bw) 224.7
--------
lactic endurance:
3 sets: 500m row - 21 kbs 53# - 21 plank-to-box jump (low plate stack) - rest 12m
3:18 - 3:31 - 3:21
--------
power clean build to max: 215
bench press build to max: 182.6

Fri 11-22-2013 off/home to NYC