Snatch and Snatch Pulls, Clean and Jerk and Clean Pulls, High Bar Back Squat, Hang Squat Clean, Burpees, Pull-ups, Burpees, Double Unders

Tuesday 5-31 OPT Day 186:

TRAINING:
A. Snatch
1 rep on the minute x 4 at 72%
1 rep on the minute x 4 at 75%
1 rep on the minute x 4 at 78%
1 rep on the minute x 4 at 82%

B. Snatch Pull 3x3 @ 110%

C. Clean and Jerk
1 rep on the minute x 4 at 72%
1 rep on the minute x 4 at 75%
1 rep on the minute x 4 at 78%
1 rep on the minute x 4 at 82%

D. Clean pulls 3x3 @ 90-110%

E. High Bar Back Squat 3 x 5 @ 30X1

F. 5 sets @ 97%:
10 hang squat clean - 95#
10 burpees
10 chin ups
10 burpees
35 double unders
(rest only through breathing; no activity 5 min b/t sets)

Training Outcome:
A. 155-165-175-185
B. 235-235-235
C. 195-205-215-225
D. 255-280-300
E. 225-255-275
F. as Rx'd

IWT: Power Cleans, Box Jumps, & Double Unders; Deadlift, Burpees, & Double Unders

Sunday 5-29 OPT Day 185:

TRAINING:

3 tough power clean
5 box jumps - 24" AFAP
20 double unders AFAP
rest 5 min x 3
+
3 tough DL
5 burpees AFAP
20 double unders AFAP
rest 5 min x 3

Training Outcome:
PC: 215-225-235
BJ: as Rx'd
DUs: B- B-B

DL: 405-415-415
Burpees: as Rx'd
DUs: UB-UB-UB

Cash-Out:
DL 315# x 15 reps
+
4 Rounds of:
5 DL - 315#
5 Weighted Dips (Static) - 100#
8 Good Mornings - 95#

Deloading-ish at the State Meet Day 2

Saturday 5-28 Day Two at the Hotel

TRAINING/DELOADING:
Row Intervals:
5min at Z1
30 rounds of:
30 sec @ 85-90%, 30 sec @ 50%
5min @ Z1

KB Circuit: (deloading)
5 rounds of:
15 Goblet Squats
10 Press/arm
10 KB Snatch
10 KB Push-ups/side (place one hand on KB and one on floor. Do 10 reps, then switch and do 10 more.)

KB Swing Breathing Ladder:
1 rep-1 breath, 2 reps-2 breaths...and so on up to 15. Work or regulating your breathing not speed.

Deloading at the State Meet Day 1

Friday 5-27 in the Hotel:

Deloading:
15min on eliptical @ Z1
+

20 TGU/arm light KB - slow and steady
+
15 One-legged DL/per side x 4
+
240 sec FLR accumulated on floor

Heavy IWT's: Back Squat & C2B Pulls/Chins, Waveload Bench and Upright Rows

Thursday 5-26

TRAINING:
IWT:
6 sets of:
3 Heavy Back Squats, rest 10 sec
15 C2B Pull-ups/Chin-ups
5min recovery between sets

A1. Waveload Bench 3, 2, 1, 3, 2, 1
A2. 15 Upright Rows, 95# x 6
2min recovery between sets

Training Outcome:
Back Squat: 315-325-330-335-340-315
C2B Pull/Chin-ups: Pro-Sup-Pro-Sup-Pro-Sup

A1. Bench Press: 255-275-300-275-295-315(f)-305
A2. Upright Rows: as Rx'd

TESTING: 5min AMRAP Clean & Jerk - 165#, Max Broad Jump , AMRAP Press - 95#, AMRAP Chin-ups, AMRAP KB Snatch - 3min

Wednesday 5-25 (Last Day of School) OPT Day 184

AM TESTING:

part 1:
as many reps in 5 min:
1 squat clean - 165#/110#
1 jerk - 165#/110#

rest 20 min

part 2:
"jump, press, pull"
Max Broad Jump in inches - 3 attempts in 3 min
rest 1 min
AMRAP Press - 95# - 1 attempt
rest 1 min
AMRAP strict chin ups - 1 attempt
(jump does not count if any part of your body falls back; press is NO pause allowed at top or bottom, hands "just" outside shoulders on bar; no kip through shoulders or hips is allowed on chin ups - MUST be a pronated medium grip shoulder width)

rest 5 min

BONUS:
AMRAP KB Snatch - 1.5pd in 3 min
(when you put the KB down perform 3 burpees and you must switch hands at that time ONLY)

Testing Outcome:
Part 1: 26 reps
Part 2: "Jump-Press-Pull"

1. Broad Jump: 7' 5", 7' 8", 8' 5" (lost my paper...these are rough estimates based off of cruddy memory...may be off)
2. Press: 25...barely
3. Strict Chin-ups: 15

Bonus: 53 reps (15-15-10-13) + 9 Burpees

PM WOD:
TRAINING:

as many rounds in 15 min:
9 DL - 155#/100#
12 push ups
15 box jumps - 24/20"

Training Outcome:
as Rx'd: 10 + 3 DL*

*According to my ditto marks I had 10 + 3, but it may have been 9 + 3DL...I may have lost count in the middle somewhere. I didn't think I finished 2 rounds ahead of Ben. This one was a slog...19-20hrs into a fast...

Bench Press 5x3 & Strict Chin-ups, Clapping Push-ups & Pull-ups, Unanchored Sit-ups

Tuesday 5-24 OPT Day 183:

TRAINING:
A1. bench press - 5 x 3 @ 80%; rest 2 min
A2. strict chin ups - amrap (-1) x 5; rest 2 min
B1. clap push ups - 20/set x 3; rest 30 sec
B2. 15 chin ups x 3; rest 30 sec
C. Anchored Sit Ups - 5 sets of 30; rest 1 min b/t sets

Training Outcome:
A1. 245-255-260-265-275-285*
A2. 12-12-13-13-13+2
B1. UB, 15-5, 8-single-ish to finish
B2. as Rx'd - Butterfly kip practice (made it to about 10-12 before I lost it)
C. 45 + 15 + 30(GHD) - 1 min recovery between the set of 45 and 15. Then only transition from 15 to GHD.

*Did one extra set.

Deadlift Power Matrix

Monday 5-23

TRAINING:
Deadlift Power Matrix: 8-5-3-1-1-1-5

Training Outcome:
280 x 8, 375 x 5, 445 x 3, 470 x 1, 485 x 1, 500 (f), 475 x 1, 375 x 5

Notes:
We did some work today...was hoping to get the 500# today, but it wasn't coming up. I budged it, but couldn't get it to break farther than about an inch off the ground.

Power Snatch, Vertical Jump, Power Snatch/Snatch Balance/Overhead Squat, Heavy KB Swings + Tuck Jumps

Friday 5-20 OPT Day 182:

AM TRAINING:
A1. Power Snatch - 2-3 x 3; rest 20 sec
A2. Max Vertical Jump - 2-3 x 3; rest 4 min (10 sec b/t attempts)
B. Power Snatch x 1/Snatch Balance x 2/OHS x 3; rest 2 min x 3
C1. KBS heavy x 6; rest 10 sec
C2. Knee Tucks - 6 rebounding tucks; rest 2 min x 3
(go to :30 of video to see the tuck reps - get knees a little higher)

Training Outcome:
A1. 165x2, 165x3, 175x3
A2. Box Jumps: Tall Wooden x 3, Tall Wooden x 3, Tall Metal x 2, Tall Metal x 3
B. 135-165-175-185
C1. 100#
C2. as Rx'd

PM WOD:
5 RFT of:
135# Back Squat
Handstand Walk - 20 yds

as Rx'd: 10:26 (:33 PR)

Logistics: Set up Barbell in second rack and walked over to the Pro-I Agility markings to do the HSWs.

Cash Out:
4 x 25 UB GHD Sit-ups; rest 2min between sets

IWT: Squat Cleans & AMRAP Push-ups

Thursday 5-19 OPT Day 181:

TRAINING:
3 squat clean heavy
rest 10 sec
AMRAP Push Ups
rest 4 min x 5
+
Airdyne sprints:
25 sec @ max effort
Rest 3:35 x 5

Training Outcome:
Squat Cleans and Push-ups:
225/80-235/60-240*/50-240*/45-245/46

Notes:
I had to do 2+1 on the 240. I got the first two, but my elbows dropped on the 3rd rep both times and I dumped it. Really focused on the 245 and got it. None of them were touch and go.

Push-ups were taxing by the end. I should have pushed it harder during the middle sets. I found myself just stopping. I was having to pike and do singles, but I could have kept going...oh well...live and learn.

Subbed Prowler/Plate pushes for the Airdyne Sprints...and they sucked!!

TESTING: 60 Bar-Facing Burpees, 30 OHS, 10 MUs

Wednesday 5-18 OPT day 180:

TESTING:
as many reps in 10 min:
60 bar facing burpees
30 OHS - 120#
10 muscle ups

Testing Outcome:
60 Bar facing burpees, 30 OHS, 8 MUs

Notes:
I hit the MUs with 3:15ish left...thinking surely I could get 10 MUs in over 3min, but it didn't happen. I missed the first rep. After missing the first rep, I had to go get a 35# plate to throw down because I set my rings too high and needed it to stand on to get a good grip.

I defintely felt the 200 Pull-ups and 200 rows I have done the last 2-3 days by the time I got to the MUs. I only did one double, the rest were all singles and had a couple of misses scattered in there. I was really hoping to get a complete round. I know no one posted on the MP a complete round, but if I can get within 2 reps of a complete round, I gaurantee there are some major firebreathers who probably hit 1.5 or more on this WOD.

Press, Push-Press, Split Jerk

Tuesday 5-17 OPT Day 179:

TRAINING:
part 1:
A. Press - build to a tough single in no more than 5 sets from empty bar - rest as needed
B. Push Press - build to an easy triple in 3 sets max - rest as needed
C. Split Jerk - build to a tough single in no more than 5 sets max - rest as needed

Training Outcome:
A. Press - 5-3-3-1-1: 115-145-160-175-190(f)
B. Push Press - 185-225-225
C. Split Jerk - 185x3, 225x3, 255x1, 270x1, 285(f)

Notes:
Really had a hard time getting going this am. The second set of 225 on the PP felt easy. I wasn't into it mentally the first time. Would have liked to go up another set or so, but I wanted to at least have a decent SJ. 270 went up really easy, but I lost my mental mojo for 285. Probably should have only went up 10# instead of 15#.

PM WOD:
part 2:
A. 10 chin ups; rest 45 sec x 8
+
B. Running clock burpees (on the minute)
+
C. GHD sit ups; 3 sets of 25 unbroken; rest 2 min

Training Outcome:
A. 10 Chin-ups (Supinated) x 10 sets with 45 sec recovery between
B. 17 + 15; 18 in 18:08
C. as Rx'd

Wall Balls, Pull-ups, Sit-ups

Monday 5-16 OPT Day 178:

TRAINING:
for time:
100 wall balls
100 chin ups
100 sit ups

Training Outcome:
TT as Rx'd: 13:47

Notes:
WB: UB (paused at the top after reps 75, 81, and 87 but I never set the ball down) (3:05ish)
CUs: (pronated) 10*-10*-10*-11-11-10-10-10-9-7-1-1 (10:15ish)
SUs: UB (13:47)
Push-ups: (after time) 100...maybe 110. Lost count in the middle talking to Daniel.

Hang Power Cleans, Muscle-Ups AMRAP, 2K Row

Friday 5-13 OPT Day 177:

TRAINING:
A. Hang Power Clean - 3 x 3 @ 80% effort; rest 2 min
B. AMRAP Muscle Ups; rest 3 min x 4
C. Row 2K - if feelin it, go for it, if not, back off

Training Outcome:
A. 135-185-215-230-240-250 (2+1)-260 (2+1)-275(x1)
B. 8-6-6-5-4-(1+10 Ring Dips)
C. 200 SDLHPs in 4:24

Notes:
I went for the 3rd rep on the 250 and 260 but couldn't quite get it. The 260 was closer than the 250. I almost had my elbows through to catch it. Had I dropped into a squat clean I think I would have had it. I pulled it high enough.

Did an extra set of MU with about 2min recovery trying to get to an even 30 MUs but only got 4 UB. Did an extra to round things off.

I paused at 125 and 170 of the SDLHPs and lost a little bit of time.

Deadlift 3x3 @ 80%, Clapping Push-ups, Deadlift + Push-ups + Box Jumps, 6-pt. Burpees and Jogging

Thursday 5-12 OPT Day 176:
 
TRAINING:

A. Dead Lift - 3 x 3 @ 80%; rest 2 min
B. Clap Push Ups - 10 reps x 3; rest 1 min
C1. Dead Lift @ 10X0 - 155#/100# x 6; rest 2 sec
C2. 9 push ups; rest 2 sec
C3. 12 box jumps - 24"; rest 3 min x 3
D. Row 1 min @ 90%; Row 1 min @ 50% x 5 (runs)
(control your breathing in row work - practice keeping breathing high and pace high withotu redlining)

Training Outcome:
A. 135-225-315-365-405-405-405
B. as Rx'd
C1-C3. as Rx'd
D. Subbed 1min 6-pt Burpees and 1min of Jogging around the weight room.
(Burpee reps: 15-16-16-16-18)

Spit Jerk Doubles, CTB Chin-ups, Double Unders

Wednesday 5-11 OPT Day 175:

TRAINING:
A. Split Jerk - build to a tough double; rest as needed
B. 15 CTB chin ups; rest 90 sec x 3
C. 20 unbroken DU's; rest 30 sec x 5

Training Outcome:
A. 135-185-215-245-260-270(x1)
B. as Rx'd
C. UB, 9+11, 13+7, 17+3, UB
 
Notes:
Really laid back approach to things today. By the end I felt strong for a 1 rep, but I struggled on the second rep. 270# went up really easy, but I was wobbly when I came back down with it and only popped it about half way up.
 
I need to work on these more. These get in my head for some reason. I did 255# x 2 last week on power jerk after a PC and just snatch jerked 260# without thinking about it on Saturday in order to OHS it. I really need to get my mind dialed in better when doing these.
 
Due to time constraints we had to super-set the CTB Chins and the DUs. The last two sets of DUs were done with the Rx'd 30sec recovery between. Rested about 1:30 between the DUs and Chin-ups for the first 2-3 sets until I was done with the Chin-ups.

Power Snatch/Snatch Balance/OHS/Hang Squat Snatch, Weighted Dips and Chin-ups, 100 TGUs (1.5pd) for time

Tuesday 5-10 OPT Day 174:

TRAINING:
AM WOD:
5 sets:
Power Snatch x 1
Snatch Balance x 2
OHS x 3
Hang Squat Snatch x 2
rest 3 min - weight must go up per set

+

Dips - 2-3 wtd; rest 20 sec
Chin Ups - 2-3 wtd; rest 3 min x 3
(wtd = weighted; last set toughest set)

Training Outcome:
Loads for Barbell Complex: 95-115-135-140-145*-150*-155*
 
Dips: 55(x3)-85(x3)-100(x3)-100(x5)
Chins: 55(x3)-85(x3)-85(x2)
 
Notes:
From 145# and up on the complex I had to set the weight down after the OHS and regrip before doing the 2 Hang Squat Snatches. In hindsight I started too high and should have started lower so I could have finished it as Rx'd without having to set it down. Maybe next time...
 
Should have done 100's on all three sets of Dips. All we have done prior to this have been on a dynamic plane (rings) and I wasn't sure how it would go. The static dips were a lot easier than the dynamic, ring dips.

PM WOD:
For time:
100 TGUs with 1.5pd KB
(must switch hands/rep)

TT: 28:31

This sucked...slow, monotonous, and never ending...

AMRAP Bodyweight Bench Press and Rows (SDLHPs)

Monday 5-9 OPT Day 173:

TRAINING:
Part 1:
7 sets:
AMRAP BWT Bench Press
rest 10 sec
Row 200 m @ maximum effort
(rest by sitting 6 min inactive)

Training Outcome/Notes:
Bench Reps: 21-18-17-15-13-13-12
Rows as Rx'd (Subbed 20 45# BB SDLHPs for Rows)

Back Squat, Front Squat, Overhead Squat, Snatch Grip Deadlift and Clean Grip Deadlift

Saturday 5-7:

TRAINING: Strength Day
A. Back Squat 3x3; rest 2:30
B. Front Squat 3x3; rest 2:30
C. Overhead Squat 3x3; rest 2:30
D. Snatch Grip Deadlift 3x3; rest 2-3min
E. Clean Grip Deadlift 3-3-3-1-1

Training Outcome:
A. 135-225-275-300-315-330 (+25)
B. 135-225-275-290-290 (2+1) (+20)
C. 135-185-215-230-245-260(x4) (+15)
D. 135-225-275-325-345-365
E. 405-435-455-475-495(PR)

Notes:
Felt pretty good today. Last time I did the BS, FS, OHS WOD was back in February coming off pneumonia. Loads from 2-10 are below. I had about 3-4 min recovery between each set.


Loads from 2-10
BS: 300-305-305
FS: 265-270-270 (2+1)
OHS: 225-235-245

Really fired up about my OHS and DL. 260x4 is the most I have done for reps. My best 1RM is 275# back in June. For the DL I used an overhand hook-grip from 325# and up. 495# is a 15# PR...500# is just around the corner...

RETEST: AMRAP in 10min of 30 DUs and 15 Power Snatch (75#)

Friday 5-6 OPT Day 172:

TESTING:
as many rounds in 10 min:
30 double unders
15 power snatch - 75/55#

Cash-Out:
20min jog at Z1

Training Outcome/Notes:
5 + 8 DU.

I had a horrible time with the DUs this am. Couldn't get my rythym. Had no bounce at all. Felt like a chore to get off the ground. Just blah altogether.

All the PS were touch and go UB until the last round where I paused for a second after rep 11. Never came off the bar though.

IWT: Deadlift + Burpees for Height, Hang Power Cleans + Burpees for Speed, Plate Pushes

Thursday 5-4 OPT Day 171

TRAINING:
A. 3 sets:
5 tough DL touch and go
8 burpees AFAP - jump explosive/high at top to touch something
rest walk 5 min
+
B. 3 sets:
5 tough hang power clean
8 burpees AFAP - work on speed up and down, barely off ground
rest walk 5 min
+
C. 3 sets:
Airdyne 20 sec @ max effort (sub 100-200m sprints)
rest 4:40 off bike

Training Outcome:
A. DL Loads: 385-405-425
B. HPC Loads: 225-225-235
C. Subbed 45# Plate pushes for Airdyne (down-back-down) and recovered about 2-3min between

Notes:
Should have started a little heavier on the DL.

I had to break the first round of HPC 4+1. I didn't have my mind dialed in and lost my grip. Second round I did an extra rep because the second rep I did not rack it all the way. Third round was UB.

DB Squat Cleans and Ring Dips + Weighted Ring Dips

Tuesday 5-3 OPT Day 170:

TRAINING:
part 2 from Monday:
For time:
12 DB squat clean - 45#/h*
36 ring dips
24 DB squat clean - 45#/h*
24 ring dips
36 DB squat clean - 45#/h*
12 ring dips

Training Outcome/Notes:
WOD TT: 7:56-57
*Subbed DB Hang Squat Cleans instead of going to the shins or floor each time.

Cash Out/Skill Work:
Weighted Ring Dips:
45x10-55x8-65x6-75x4-75x4

Power Clean x 1/Push Press x 2, Squat Clean 5 x 2, Heavy Kettlebell Swings, GHD Sit-ups

Monday 5-2 OPT Day 169:

TRAINING:
A. Power Clean x 1/Push Press x 2; rest 4 min x 5
B. Squat Clean - 5 x 2 reps @ 90% effort; rest 5 sec b/t reps; rest 3 min
C1. KBS - 15 heavy x 4; rest 90 sec
C2. Anchored Sit Ups - 30 x 4; rest 90 sec

Training Outcome:
A. 205-225-235-245-255(f on 2nd PP)-255 (3-3:30 rest)
B. 225-235-245-255-265 (2:30-3:00 rest)
C. 80-90-100-100
D. GHD Sit-ups to save the bum. Reps as Rx'd.

Notes:
Felt good once I got greased. Failed on the second PP of 255, then got dialed in and nailed it on the 5th round. Did C1 and C2 as a superset with not much rest between...maybe 30-45sec or so.