Monday, February 15, 2016

Tuesday February 16th 2016

10 min - full effort:
3 Ring Muscle-ups
9 OHS @ 135lbs/95lb
12 Box Jump Overs @ 24"/20"
10 min rest
10 sets:
30 sec Airbike @ 85-90%
30 sec Airbike @ 50%
-- 10 min rest
15 min @ 70%/LOW effort w/ skills
10 cal Rowing
2/arm TGU @ 24kg/16kg
20 ft HS Walk
10 Alternating Pistols (scale appropriately if unable to sustain effective form)

8 comments:

  1. Hy Kyle! I would like to ask you how this program is based on OPT training model.

    ReplyDelete
  2. Borni, no problem. Give me an email at kyle@portcrossfit.com and feel free to elaborate on your question.

    ReplyDelete
  3. Also, clarify if you are asking me about OPEX (formally known as Optimum Performance Training) or the "Optimum Performance Training Model" based on National Academy of Sports Medicine?

    ReplyDelete
    Replies
    1. I sent you an email, Kyle. Thnx for your answer. :D

      Delete
    2. No problem Borni, hope your enjoying the competitor blog! Always here to help

      Delete
  4. Thursday feb 16

    10 min - full effort:
    3 Ring Muscle-ups
    9 OHS @ 135lbs/95lb
    12 Box Jump Overs @ 24"/20"

    3rd+ 9
    Subbed ohs with front squat

    —10 min rest
    10 sets:
    30 sec Airbike @ 85-90%

    Avg rpm 72

    30 sec Airbike @ 50%

    Avg rpm 45

    -- 10 min rest
    15 min @ 70%/LOW effort w/ skills
    10 cal Rowing
    2/arm TGU @ 24kg/16kg
    20 ft HS Walk
    10 Alternating Pistols (scale appropriately if unable to sustain effective form)

    2rd +4 scaled pistols

    ReplyDelete
  5. 1. 3 rounds + 2 MU
    2. 114 cals total... 30 sec at 85-90% average rpm around 71, 30 sec @ 50% was in the 30-40s
    3. 2 rounds + 10 cals, subbed HS walks with attempts and getting tips. Spent around 1 min + on this part.

    ReplyDelete
  6. A. 4+6
    B. Cals-97 max rpm- 86 avg rpm- 50
    C. 3+14

    ReplyDelete