First Week Observations

As some of you know I packed up all of my belongings and headed west to beautiful Scottsdale, Arizona to train full time at OPEX Fitness. With this new chapter I figured what better time to start writing and sharing what’s on my mind. So here we go. . .

During my first week in the wild west I really tried to take a step back, observe, and notice everything and anything I could get my eyes balls on. Simple, right? Just good old fashion observing and taking it all in. Here are some of the things I noticed. . .

  1. Arizona is very green despite being a desert
  2. I now don’t hear any music playing during a metcon
  3. People are really into their socks here. . . and their cars
  4. The intensity is very high within a pure individual program design style gym
  5. Amanda Goodman cracks me up
  6. Guys are into making sure their hair is freshly cut and styled
  7. You don’t need to be following the same program as another athlete to feed of their energy
  8. It’s really not that hot here
  9. OPEX Fitness has a plan for world domination
  10. World class coaches don’t let anything slide
  11. All the athletes are finding their “spot” on the gym floor
  12. My body feels great in the dry heat
  13. There isn’t much gym chatter when it’s time to work
  14. New athletes in the gym means a lot of “sizing each other up”
  15. All it takes is one person. . .

 

Advertisements

Mon 21AUG17

AM
A) Back Squat @21X1; 4-6 x 5; rest as needed – Lets REALLY work on your positions here!

275, 290, 305, 315, 325 all x6 and feeling better

B) Power Clean: Emom 10 min – Tng x 3 – working on controlling breathing and sustaining work

All at 185#
– catch bar high on shoulders
– small dip/ higher pull
– breathing rhythm

C) 8 sets – every 90 sec:
3 ring MU
6 OHS – 135-155# – PERFECT reps!
– THIS is all about mechanics and breathing in your movmeent!

All with 145# for OHS.
All done in 30-40 seconds easily.
– Relax the face on the OHS.

D) 3 rounds:
10 SA KB snatch R – 1.5pd
50m trap bar FW – 350#
10 SA KB snatch L
50′ HS walk
– SUSTAINED effort, same per round

Finished in 15:10.

Trap bar FW was split up a lot based on space but tried to guess 50m the best I could.
HSW unbroken.

E) Cool down walk in sun 20 in

Yup. Nice and easy around the block for 20 min.

PM
Amrap’s
10 min @80%
Row 250m
50′ lunges
Run 200m
8 ring push ups

rest walk 3 min

10 min @80%
AB 10 cals
15 air squats
Ski 10 cals
20m Axle bar OH walk – 155#

rest walk 3 min

10 min @80%
Row 250m
50′ lunges
Run 200m
8 ring push ups

rest walk 3 min

10 min @80%
AB 10 cals
15 air squats
Ski 10 cals
20m Axle bar OH walk – 155#
– REMEMBER sustaining pace and building this weekly!

1. 3+61m
2. 3+125m

1. 3+17 (subbed row for ski since someone was on it)
2. 3+26 (with ski)