OPT: Week 29, Day Two

Tuesday 12-31

TRAINING:A. BS @ 30X1; 50% 1RM x 7 reps, 60% 1RM x 6 reps, 70% 1RM x 5 reps; rest short b/t sets (1min)
235-275-315
B. emom - 20 min
odd - squat clean TnG x 3 - 65% 1RM (195#)
even - 8 kipping (no kip) HSPU
+
for time:
50 m hi prowler moderate - 225#
25 m HS walk
50 m hi prowler moderate - 225#
25 m HS walk
50 m hi prowler moderate - 225#
25m HS walk
50 m hi prowler moderate - 225#
+
EMOM - 10 min
odd - GHD Sit-ups x 12 
even - Jump Split Lunges x 20

OPT: Week 29, Day One

Monday 12-30

TRAINING:

A. Power Clean - build to a 1RM in 8 min

135-185x2-215x2-235-255-275# (missed 290#...would have been a 5# PB)

rest EXACTLY 2 min (2:10)
B. Power Clean - 90% amrap of part A in 8 min

250# x 23 + 2 after time (25 reps in 8:45...no misses...2.875 reps/min for 8min test)

rest 3 min

C. Power Clean - 80% amrap of part A in 4 min

225# x 18 + 2 after time (no misses...4.5 reps/min)
rest EXACTLY 10 min (15min...got to talking with Daniel and Ron)
D. Tabata Ring DIps

15-10-8-4-4-4-3-3 (51)

Notes: 

I was really hoping to hit 290 today on PC, but just couldn't pull it high enough for the PC. Also had to fight the urge to pull under and catch in a full clean. 

The AMRAP work was legit. I added the 80% amrap. Felt good just to work on the movement. I think I have done this type of WOD before but can't find it on my blog.

First time doing ring dips since October. They were alright. Dropped off quickly though.

OPT: Week 28, Day Three

Saturday 12-28

TRAINING:

A. BS - build to a tough single in 15 min

Warm-up: 135-235-295 x 5

Work Sets: 335x5, 365x4, 385x3, 405x2, 425x1, 435x1(f)
+
B. Power Grace:
30 reps for time:
CJ (PC+PP) - 135# (15+3+3+1+1+1+2+2+2)

Time: 2:08

+

C. emom - 20 min
odd - PC TnG - 60% 1RM x 3 (185-185-195-195-190-190-200-200-205-205)
even - HS walk max distance in 20 sec 
D. emom - 20 min
odd - PS TnG - 58% 1RM x 4 (125#)
even - 7 CTB chin ups

Notes: 
Had the family with me today. Thought I would get the 435, but lost my mental focus. 425# is the most I've done since we were on the Catalyst Oly cycle. Not sure how today's Grace compares to previous attempts. It has been so long since I have done it I can't remember. Goal was to just keep moving. Probably could have pushed the 15 into 16-18, but thought I would game it from there to avoid muscle failure. I was at 15 reps in 44-45sec mark.

OPT: Week 28, Day Two

Thursday 12-26
A. BS - 70% of part B on Monday - 2 reps emom @ 20X1 - 8 min

285#x4, 295x3, 305x3
B. Hang Squat Clean - 8 min build to a tough-ish single

225-250-275-300(f)-300
+
5,4,3,2,1:
Rope Climb 15'
16" Bench Press BWT
BJ - 30/36"
Hang Squat Clean - 80% part B (225#*)

Time: 12:44

Notes: 

Strength work was good. Wanted to push the squats, but didn't. Stayed between 70-75%. HSC went as planned, but I threw a belt on for the 300# attempt so I based the 80% roughly off the 275#...although I did put the belt on for the HSC sets.

OPT notes said to keep moving...and that is all I did. The rope climbs and the HSC were the limiters on this one. I would do an ascent and then walk to the door, chalk up, go again. I did singles on the HSC. Grip wasn't feeling the multiples.

 

OPT: Week 28, Day One

Monday 12-23

TRAINING:3 sets @ 90%:
5 TnG DL tough (395-405-415-425*) - all hook grip
AD sprint 20 sec (10 burpees AFAP)
rest walk 3 min b/t sets
*3+1+1
+
3 sets @ 95%:
5 HPC TnG moderate (165-175-185-195)
Row sprint 20 sec 
rest walk 3 min b/t sets
+
3 sets @ 100%:
5 PC TnG fast/snappy (175-185-195-205*)
AD sprint 15 sec 
walk rest 3 min b/t sets
*4+1

Cash-out:
FS Practice
Standing Press Practice
+
10min of AD @
95% for 30 sec
50% for 30 sec
+
Tabata rows on C2

Notes: 
Did this at the Gym in Aurora. The equipment was pretty rough and not really conducive to Oly-style training, but I made due. Managed to find a bar that wasn't bent too bad, but had to keep screwing the ends back on to keep them from getting too loose.

Gym did have a C2 rower and an Airdyne in the cardio room so I carried the weights for the second two IWTs into the room and was able to do them as Rx'd. I did use straps on the second two IWTs though. Grip was taxed after the DL's. 
 

OPT: Week 27, Day Three

Saturday 12-21

TRAINING:
A. BS @ 30X1; 4-5 x 2; rest 2 min
355-385
B. BS @ 30X1; 2-3 x 2; rest 3 min
405x2-425(DNA)
C. CJ - 80% 1RM - emom x 1 - 10 min
225#
+
5 rounds of
18 Bench Jumps (6 in a row x 3 times through)
21 KBS - 55#
rest 2min b/t sets
Work to rest 1:2 - approx 1 min/round
+
3 sets of:
AMRAP Split Jumps - 45 sec
rest 1 min
46-46-40 (+6)
+
HS Walks x 1 length of wt. room

Notes: 
Back to back days. Went in later than I normally do (around 11:00am) and just wasn't feeling the heavy double today. The set of 405 started feeling a bit shallow on the second rep so I racked it. Decided to go for a single at 425# but when I unracked it I wasn't feeling it. The weight felt heavy on my back so I racked it and moved on. (DNA = Did not Attempt)

The CJ work felt good and solid. 225% is 80% of 300. Not sure if I could hit that or not, but for work sets it felt right.

HS work is getting easier. Feel like I have more control and am able to correct without coming down.

OPT: Week 27, Day Two

Friday 12-20

TRAINING:
A. HPS - 1 emom tough - 12 min
185x7, 190x3, 195x2
B. PC TnG - emom - 64% 1RM - 3 reps - 15 min
195#
+
5 sets:
20 DU's
10 PP TnG (115-120-125-130-135)
15 unbroken CTB chin ups
rest walk 2:30 b/t sets
 

OPT: Week 27, Day One

Wednesday 12-18

TRAINING:
A. OHS - build to a 15RM - max 4 sets in 30 min
135-155-180-200
 
rest as needed
 
for reps:
1 min amrap (omitted burpee)bar muscle ups; 2+1+1+1, 3+1+1, 1+1+1(2 misses)
1 min max distance HS walk; 1 length of wt. room/round
1 min max DU's; 70-61-60
rest walk 2 min x 3

+

Death by Burpees q :30 - 10 rounds

Notes:
Hit a doouble bar MU on the first round then a triple on the second round.

Added the burpees at the end to make up for the ones I missed out on in the Rx'd metcon.

 

OPT: Week 26, Day Three

Friday 12/13

TRAINING:
A. HBBS @ 40X1; build to a moderately tough double in 10 min
135(5)-225(5)-275(5)-315(3)-375-395-415* (+10#)

*Broke parallel for sure, but definitely not ATG as Rx'd. Belted up on 395 & 415

+

335 x 14 (+2reps)

*Trying to increase by 2 reps/week until I hit 20 reps

rest 5 (ish) min
 

+

15,12,9,6 @ 100%:
PP - 135# (all UB)
CTB chin ups (UB*, 6+3+3, 3+2+1's, 2+1's)

Time: around 5min or a little over.*

*I had to switch racks after the 3rd time hitting my head on the BCGW banner on the set of 15. Never happened before, I assume the rack has been pushed back since last time I did CTB PUs on the back bar. CTB PUs were definitely the limiting factor on the Power output for this Metcon

+

Prowler Sprints High/Low - D/B x 12 rounds (+2) @ 200#

3:1 rest:work; Averaged around 25-30 sec/ trip; rested 1:30 b/t trips

These were legit by the 8th round...almost stopped at 10.

OPT: Week 26, Day Two

Wednesday 12-11

TRAINING:

A. tall clean - 5 sets of 2; rest 1 min+
155-165-175-185-195-205-215-225
B. hang squat (Power) clean - build to a tough triple in 10 min - mid thigh pause

235-255-275
C. heavy 1 arm db torso row @ 20X0; 4-5/arm x 3 sets; rest 1 min b/t arms

100-100-100
+

Moved from Wednesday
10 min @ 80-90%:
3 wall walks
TGU x 3/arm - 1.5/1 pd
3 bar muscle ups
3 BJ's - 32-40" - step down

Rounds: 3 in 10:30

Notes:

My right wrist was super tight and sore this morning. Not sure if it was from all the SDLHPs Monday or the Bar Muscle-ups or what, but I had to drop the weight and pick it back up once I hit around 175# on the Tall Cleans.

Because of the wrist issue I put on straps for the HC triple and then subbed HPC instead. Just wasn't feeling the full clean this morning.

The metcon was a bit of a bust due to how long it takes me to do the TGUs and the Bar MUs. I did the BMUs in singles with a walk over to the green carpet and back b/t attempts. I did string a double together after time expired though.

OPT: Week 26, Day One

Monday 12-9

TRAINING:
A. HPS/PS waveload - 1.1 emom - 12 min
145-155-165-155-165-175-165-175-185-175-185-195(Near miss on HPS, then 1 PS + 1 HPS off time) 
B. PC TnG - emom - 62% 1RM - 3 reps - 20min
185#
C. Bar MU Practice - 1 q 30-45 sec x 13 reps
+
Row 75 sec @ 95%
rest walk 4 min + Free HS practice x 1 attempt b/t rows x 6 
60-62-65-65-65-68 (380 reps) 

Notes: 
Bar MUs felt good...and easy actually. Free HS are getting easier too. I think I hit about 12-18 sec without coming down on my last attempt.

OPT: Week 25, Day Three

Saturday 12-7

TRAINING:
A. HBBS @ 40X1; 10,8,6,4,2,12; rest 3-5 min
WU: 135-225-275 (x5's)
WS: 305-335-360-385-405-335
B. EMOM - 10 min
odd - PC x 1/PP x 4 TnG moderate
even - amrap COVP pull ups in 20 sec
PC/PP: 155-165-170-175-175
COVP: 13-13-13-13-10+3 after time
+
10 min @ 80%:
TGU x 2/arm moderate (55#)
free HS 20 sec accumulation

Rounds: 5-6 - lost count

rest walk 3 min

10 min @ 80%:
10 ball slams - 20# AHAP
5 Box Jumps - 32"

5 ME Broad Jumps

Rounds: 6 

Skill Practice - Bar Muscle-ups: Got 1st super easy, then close on 3 more...then I left...

OPT: Week 25, Day Two

Wednesday 12-4

TRAINING:
A. Snatch Balance - 1,1,1,1,1; rest 2-3 min
95-135-155-175-195-215-225-235-245-255(f)
B. OHS @ 2010; 15,15,15; rest 3 min
165-170-175
C. AMRAP CTB strict chin ups in 7 min - 39 (3 close misses not included)
D. Plate OH walking lunges - 20 continuous steps; rest 1 min x 5

OPT: Week 25, Day One

Monday 12-2

TRAINING:
A. clean grip DL - build fast for a moderate single
225, 275, 315, 365, 395, 425, 450, 470* belted

rest EXACTLY 5 min

5 sets for times - 90-95%%:
10 DL - 70% part A (315#)
21 Wall Balls - 20#/14# to 10 ft (all UB)
10 HSPU (UB, 6-4, 2-3-3-2, 2's, 2's & 1's)
(rest walk 90 sec)

rest EXACTLY 5 min

1 set amrap CTB chin ups - 18

OPT: Week 24, Day Three (Turkey WOD reboot from last week)

Thursday 11-28

TRAINING:
A. Back Squat @ 40X1 6,4,2,2,6; rest 3 min

WU: 135-225-275 x 6
WS: 305-335-365-390*-335x10*

*Belt
B. EMOM for 20 min
PPx1/PJx2 - odd 

Loads: 165,165,175,175,185,185,195,195,205,205
10 COVP (THROAT TO BAR) Chin-ups - even
+
Prowler Sprints (200#) x 10; rest 1:3 work:rest

(low handle down, high handle back)

Cael and Owen's WOD

A. Goblet Squats - 6-6-6-6-6

B. EMOM for 20 min

Odd - 3 Push-ups

Even - 5 Body Rows

C. Plate Pushes - D/B (plastic trainer plates)

Notes: 

Started a new tradition. The boys and I decided we needed to earn our Thanksgiving pie. It was a lot of fun and they worked hard!

Our battle cry for the day was. "For the Love of Pie!"

OPT: Week 24, Day Two

Wednesday 11-27

TRAINING:
A. HPS - 2,2,2,2; rest 2 min
95-125-145-165-175-185-195* (1+1) - missed on second rep, regripped and hit it
B. Snatch Balance - build to a tough double in 12 min
135-155-175-195-215-230* 
*popped it up to over head, but didn't drive under it so I dumped it and called it a day.

C. OHS @ 2020; 10,10,10; rest 2 min

135-155-175-185

rest 2-3 min
 
4 sets incremental per set:PC TnG x 5 (195-205-215-225*)
Row 200 m
rest walk 4 min actively
* 3+1+1. Lost hook after 3rd rep. Quickly did two singles to round out to 5.
 
rest 5 min
 
Row 1 min @ 97-99% (SDLHP - 45# BB)
rest walk 5-7 min x 4
(55-57-58-59)

rest 3 min
 
Rope Climbs x 10; rest 1 min b/t climbs

OPT: Week 24, Day One

Monday 11-25

TRAINING:
A. Thruster EMOM - build to a solid 3 - start light
45-95-115-135-155-165-175-185-195-205
+
3 sets:
10 thruster - (135-145-155)
NPUBBJ - 20" x 10 (No push-up Burpee Box Jumps on bench)
AD 15 sec @ 95% (Down/back plate push)
(rest walk 4 min b/t sets)
+
3 sets:
Reverse Sled Drag 
aggressive and higher turnover toe to heel pace - 30 sec (200#)
walk rest 3:30 

OPT: Week 23, Day Three

Friday 11-22

TRAINING:
A. HBBS @ 40X1; 6,4,2,2*,6; rest 4 min
WU: 135-225-275 x 6
WS: 295-320-350-375-320
B. EMOM - 10 min
PP x 1/PJ x 2 - odd
165-165-175-175-185-185-195
10 COVP chin ups - even (Supinated)
+
10 min @ 80%:
20 unbroken DU's
5 KBS russian - 100#
10 push ups HR
Rounds: 8

OPT: Week 23, Day Two

Wednesday 11-20

TRAINING:
A. PS x 1/Sn Gr Push Press x 2/OHS x 2/Sn Bal x 2; rest 90 sec x 5
135-155-165-175-185
B. 1-10 unbroken thruster ladder for time - 60% 1RM from last week - 150#
Time: 8:47
C. 15 rope climbs for time - 20'
Time: 16:49

OPT: Week 23, Day One

Monday 11-18

TRAINING:
A. Power Snatch - 1.1.1; high paused hang, just below knee cap, floor; rest 2 min x 5
WU: 95-125
WS: 145-155-165-175-185
B. PC TnG Cluster - 3.3.3 x 3; rest 2 min
185-200-215
C. 100 TGU for time - 1.5 pd
Time: 26:08

OPT: Week 22, Day Three

Friday 11-15

TRAINING:
A. Clean off blocks - build to a max in 10 min - mid thigh
225-250-270-290-310(Fx2)*
B. FS @ 30X1; build to a 2RM in max 5 attempts
275-295-315-335
+
4 rds for time:
35 wall balls (UB, UB, 25+10, 15+10+10)
20 COVP chin ups (UB/5+6+8/ 5+6+6+3/1's,2's,&3's)
Time: 11:00
 
Notes:
Pulled and got under 310 pretty easily. I was too soft in the middle on the way up. I dumped it about 1/4 way up. Mind wasn't really in it this morning and never really got a sweat going.

Should have warmed up better and dialed in. Need to incorporate more hollow rocks and core training into daily routine.

335# for a double isn't a pr, but it might be the most I've done in a while.

Tried to stay just under threshold for muscle failure on COVP. Still ended up doing singles by the end.

OPT: Week 22, Day Two

Wednesday 11-13

TRAINING:
A. Press @ 10X2; 2-3 x 4; rest 2 min
115-135-145-155-165-175(1)-165
B. Dead Hang to Inverted on rings (DH2I) - 2-3 reps emom - 8 min
3 q min
+ 
3 sets:
AMRAP unbroken MU's (1,1,0*)
rest 10 sec
AMRAP wall balls in 60 sec (36,36,36)
rest 20 sec
AMRAP DU's in 90 sec (100,80,60)
rest 3-4 min walking actively

Notes:
MUs were rough. Lat were still a bit fatigued from last Friday and the DH2I must have taken it out of me. I did 5 strict Pull-ups and 5 Dips on the last round since I missed the MU.

OPT: Week 22, Day One

Monday 11-11 (from Wed 11-13)

TRAINING:
A. PS x 1/Sn Grip Push Press x 3/OHS x 3; rest 1 min x 5 - moderate loads

145-155-165-175-185
B. Thruster - build to a tough single in 8 min

135-165-185-205-225-240 (belted up)
+
AMRAP in 8 min:
1 rope ascent - 15'
3 unbroken thrusters - 70% of B (165#)

7+1 rope ascent (finished last 3 thrusters after time in 8:40ish)
+
AD 15 min @ Z1

Done...

Feeling sort of beat up...not sure what the deal is. I may need to up my calorie intake for a few days.

OPT: Week 21, Day 3

Friday 11-8

TRAINING:
A. Clean off high blocks - build to a tough-ish single in 12 min
260-280-295-310(Fx3) - close...
B1. FS @ 30X1; 3-4 tough x 5; rest 20 sec
255-265-275-285-295
B2. AMRAP COVP chin ups; rest 4 min
30-21-15-15-15
C. AMRAP jump switch lunges in 40 sec; rest 60 sec x 3
44-42-40

OPT: Week 21, Day Two

Wednesday 11-6

TRAINING:
A. PC - 3,2,1 [3,2,1]; rest 3 min

WU: 135-185-215 x 3

WS: 235-255-275-245-265-285(Fx2)

HPC: 285-305
+
Row 40 sec @ 95-97% (SDLHP - 45#)
rest walk 3 min x 6

30*-40-41-41-41-41-42

Notes: Ran short on time so cut rest down to 3 min instead of 5 min. Used a 45# KB on first set but switched to a BB for remaining sets.

OPT: Week 21, Day One

Sunday 11-3

TRAINING:
A. paused (below knee) HPS - 1,1,1; rest 1 min - form over load
95-125-135-145
B. paused (below knee) HPS - 1,1,1; rest 2 min - loading sets
155-165-175
C. paused (below knee) HPS - 1,1,1; rest 3 min - go for it
185(f)-185-195-205(didn't go for it)
D. PS TnG emom - 70% 1RM x 3 - 15 min
145#
+
3 rds for time:
25 KBS - 2 pd.
25 burpees
Time: 8:02

Cash-out:
15 min Sled Drag @ Z1 - 50#
3 Elevated HSPU EMOM for 10min (on 45# bumpers)

OPT: Week 20, Day 3

Friday 11-1

TRAINING:

A. PS x 1/Sn Bal x 2/OHS x 3 - 5 sets - moderate effort; rest 1 min

135-145-155-165-175
B1. Thruster x 5/Push Press x 5; rest 2 min x 4

135-140-145-155-165
B2. Ring Rows @ 2020; 10-15 x 4; rest 2 min

15-15-15-13+2-13+2
+
for time:
100 m walking lunges
100 m crawl
100 m burpee broad jump

Time: 9:28
 

OPT: Week 20, Day Two

Wednesday 10-30

TRAINING:
A. Press Cluster @ 12X2; 1.1.1.1 x 6; rest 2 min

115-125-135-145-155-165(1)-155
+
3 sets:
10 burpees AFAP
10 toes to bar unbroken AFAP
rest walk 90 sec

as Rx'd
+
3 sets:
30 wall balls unbroken
rest 30 sec
AD 20 sec @ 95% effort (Plate Pushes)
rest walk 2 min 

as Rx'd

OPT: Week 20, Day One

Sunday 10-28

TRAINING:
A. Power Clean - 55% of 1RM - EMOM for 8 min
165#
B. Power Snatch - 62% of 1RM - EMOM for 8 min
135#
+
C. 4 rounds of:
25 KBS (American) - 70#
15 Ring Dips (UB-UB-B-B)
25 Double Unders - AFAP (All UB)
rest 2min
+
D. 15 min Sled Drag @ Z1 - 50#
E1. Ring Rows - 2020 - 3 x 12; rest 1 min
E2. Parallette Push-ups @ 2121 - 3 x 12; rest 1 min

OPT: Week 19, Day Three

Thursday 10-24

TRAINING:
A. clean - build to a tough-ish single - speed out of bottom - not a 1RM
135-185-205-225-245-265-285-300
B1. BS @ 3010; 4-5 x 5; rest 20 sec
275-290-305-320-335
B1. Weighted Chin Up @ 20X0; 1-2 x 5; rest 20 sec
50-60-65-70-70
B3. Rope Climb leg legless 20'; rest 4 min x 5
4-5 pulls legless then finished climb with feet in.
C. AMRAP Barbell Step Ups (used blue wooden box) in 5 min - 33% BS 1RM 
140# x 43 reps. Rounded out to 50 after time was up.

Notes: 
Went off the rails on the clean. Ended up going for a ME even though I wasn't supposed to. But it paid off. Went +10# from most recent best post surgery.

OPT: Week 19, Day Two

Tuesday 10-22

TRAINING:
A. 3 position Hang Power Snatch - 1.1.1 x 4; rest 2 min
45-95-115-135-145-155-165-165
B. Strict Press - build to a 1RM in 6 min
95x5, 135x3, 155x2, 170x1, 175(f)
C. amrap unbroken 1-5 HSPU ladders in 6 min
3 complete rounds + reps 1-3; finished sets of 4 and 5 after time.
D. Prowler Push high - 20 m - grinder pace; rest walk complete recovery x 5 
D/B w/ 320# x 5

OPT: Week 19, Day One

Sunday 10-20 (switched with Wednesday)
TRAINING:
A. CGBP (Ring Dips) @ 30X1; 3-4 x 5; rest 3 min
30-35-40-45-50-55(x3)
B. MUs - 2 OTM for 10 min.
as Rx'd; no misses
C. Strict Press Cluster @ 12X2; 2.2.2 x 3; rest 3 min
135-140-145(x2)-135(x4)

rest as needed

Row 1K @ small percentage off 1K test HERE
rest same time as work time
repeat 3 times

Subbed 100 SDLHPs (60#) x 3; 1:1 work:recovery
1. 3:35
2. 3:49
3. 4:07

OPT: Week 18, Day Three

Friday 10-18

TRAINING:
A. BS - 60% 1RM; 10 sets of 3 @ 20X1; rest 60 sec
255x5 sets, 265x2 sets, 275x2 sets, 285x1 set, 295x1 set
B. Wtd Wide Grip Chin ups @ 21X0; 3-4 x 4; rest 2 min
25-30-35-40-45*

rest as needed

for time:
Run 800 m (3:20)
rest 2 min
for time:
60 DU's (UB)
25 L Pull ups
60 DU's
25 strict pull ups
60 DU's
25 CTB pull ups
60 DU's
rest 2 min
for time:
Run 800 m (3:50)

Total time: (w/ rest)
28:30ish

Notes:
Squats felt good, all wtd PUs were throat to bar as Rx'd except the 4th @ 45#. It was only chin to bar.

Metcon owned me. Still not any good at repetitive high volume pull-ups. Calves felt a little sore/fatigued going into this one. But in the end work was done. Felt good.

OPT: Week 18, Day Two

Wednesday 10-16 

TRAINING:
A. FS @ 30X1; 3,3,2,1; rest 4 min
285-310-335-355(fail)
B. high hang squat clean - in no more than 4 sets after the FS, build to a tough single
225-250-275-300
C. Heavy SA DB Torso row @ 20X0; 6-9/arm x 2 sets/arm; rest 1 min b/t arms

100#

rest as needed

for time:
50 DU's (UB)
10 burpees
40 DU's (UB)
10 burpees
30 DU's (27+3)
10 burpees
20 DU's (17+3)
10 burpees
10 DU's (UB)
10 burpees

Time: 5:15

rest as needed

OMIT - Out of time - AD 10 min @ Z1 flush (run)

OPT: Week 18, Day One

Sunday 10-13 

TRAINING:A. paused hang HPS @ knee - 2,2,2,2,2; rest 90 sec
95-125-145-155-165-175-185-195B. Strict Press @ 12X2; 10,5,3; rest 2-4 min 
125-145-155 (2+1 PP)rest as needed

4 sets:
20 DU's AFAP
rest 3 breaths
PP TnG x 10 moderate - 155-135-145-155
rest 3 breaths
15 COVP chin ups (ring PUs)
walk rest 3 min

Notes: Probably went too heavy on the HPS than I was supposed to. Definitely overshot the Press and the PP...live and learn...

OPT: Week 17, Day Three

Friday 10-11

TRAINING:

A. Find your Max Vertical Jump - 3 attempts 

B. EMOM - 12 min

odd - PS TnG - 60-65% 1RM x 3 (125#)

even - 1 MU + 5 ring dips

 

rest as needed

 

5 sets incremental effort:

PC TnG x 3

6 burpees AFAP

AD 15 sec max sprint (plate pushes)

walk rest 4 min

PC Loads: 205-215-225-235-245(1)-225*

Notes: 

Felt like the PS was a little too light, but it was around 62-63% of 200# which I am not sure if I have ever power snatched that or not. I think the most I have done is 190 x 2. Probably should have pushed it up to 135#.

I bit off more than I could chew on loading for the PC in the IWT. I should have either started lighter or only jumped 5# each set. Went for 245 and only got one. Had no jump left in my legs. Had to strip down to 225 for a triple. Live and learn.

OPT: Week 17, Day 2

Wednesday 10-9 

TRAINING:
A. FS @ 30X3; 3-4 x 3; rest 4 min
135-185-235-255-275-285-300-315(3)
B. Heavy 1 arm DB torso row @ 20X0; 4-7/arm x 3; rest 45 sec b/t arms
100-100-100-100

rest as needed

for time...yeah...about that...
10 thrusters - 135#
2 rope ascents - 15'
8 thrusters - 145#
2 rope ascents - 15'
6 thrusters - 155#
2 rope ascents - 15'
4 thrusters - 165#
2 rope ascents - 15'
2 thrusters - 175#
Time: 11 min

Notes:
Started too light on FS. Felt good though. Almost went for a 4th on the 315, but I was starting to round so I racked it. Had it been a ME day I would have went for it.

I hadn't climbed a rope since before my bicep tear so and ope climbs mess with my head anyway, so I chalked the metcon up to a skill work day. I was really taking my time between the thrusters and climbs. Just got it done.

OPT: Week 17, Day One

Sunday 10-6

TRAINING:
A. Approach and Still Box (24") Jump and Vertical Jump Practice - 10 min
+
B. 4 sets:
5 TnG PS
125-135-145-155
5 burpees AFAP
Run 150 m @ 95% (to pole towards square)
rest walk 4 min
+
C. 4 sets:
5 TnG DL
385-395-405-415
5 burpees AFAP
Row 200 m @ 95% (20 SDLHP - 60#)
rest walk 4 min
+
D. HSPU practice on parallettes (Head to 2-45# bumpers) - 10 x 2; rest 1 min
E. L-sit practice - 4 x 20 sec
F. Ring Push-ups - 10 x 10; rest 1:30
G. Bottoms-up KB Press (w/ boys) - 3 x 5/arm
30#-40#-40#

Notes:
PS felt weird in my zero lift NB shoes. Had to run carefully from the garage to the road avoiding walnuts and dirt mounds, then was able to stride out and go.

OPT: Week 16, Day 3

Friday 10-4 

TRAINING:
A. Clean - build to a tough single in 8 min
135-185-215-235-255-275-290-300 (Fx3)
rest 2-3 min
B. 90% of part A; amrap in 4 min

265# x 7
rest 2-3 min
C. 80% of part A; amrap in 4 min

235# x 10
D. Plate Pushes - 45 sec + 20 Push-ups @ 95% effort; rest walk 4 min x 5

OPT: Week 16; Day 2

Wednesday 10-2

TRAINING:A. Hang power clean - 2,2,2,2;rest 2 min
135-185-215-230-245-260-275
B1. [PC x 1/PP x 3] x 4; rest 20 sec
165-185-205-225(2)-205
B2. Mixed grip wtd chin ups @ 21X0; 2-3 x 4; rest 20 sec
40-50-60(2)-60(1)-45(2)
B3. 10 fast CTB chin ups x 4; rest 3 min 
as Rx'd
C. FW - 25 m heavy DB carry; rest 1 min x 4
100#