OPT Athlete Camp - Day 1

Test #1
8 mins to find 1RM Power Clean
2 mins rest
8 min AMRAP with 90% of 1RM

#170 (progressed as follows: 95/135/145/155/165/170, no misses) - at least a #15 PR on power clean and a #2 PR for squat clean
7 reps in 8 mins, plus 9 misses with #153 on the bar

My feelings: #153 was my old PR, so this was the most weight I had ever done for reps. It felt 'new' and exactly at that point in the weight where my form starts to break down.

Notes from James: Misses were due to weakness in upper back which was causing forward rotating of the shoulders to compensate, which didn't allow the bar to 'catch' properly on them and caused slight forward lean.  James referred to this as a 'small inefficiency'. Even if all misses had been caught, still need to be doing 35+ reps at 90% to be competitive. Most other athletes at the camp scored between 25-30 reps. James also cued me not to think about squatting the weight during the armap and just to pull really hard.

Test #2 with Lactate Test Before & After
For time:
250m Row
15 KBS 1.5pood
25 Burpees
15 KBS
250m Row

Time was 5:06.
Lactate Before: 2.1
Lactate After: 16.8

Me feelings: First set of KBS unbroken, second set was 9+5+1. I think I broke the first time because I got a little off balance and the second time because of grip failure. I rowed my ass off on the last 250m and fell off the side. I felt horrible for 15-20mins afterwards, including feeling like I was going to puke.

Notes from James: Weakness in upper back caused me to overcompensate with hips. Driving too forward had me up on my toes with every swing. However, he did say that I 'went there'. He said he could tell I was going to kill it when I picked up the kettlebell for the second set. He also cued me to make a lot of nows on the last 100m of the row. And I did make a lot of noise.