OPT: Week Nine, Day Two

Wednesday 2-27
TRAINING:
A. 10 sets of 3 unbroken muscle ups NOT for time
Reps: 3-3-3-3-2+1-2+1-2-2-2-2-2-2
Approx 20-25 min
+
"Lil Grace"
30 Power Clean & Jerks - 95#
Time: 1:10
-Rest 5 min
50 power snatch for time - 95#
Time: 4:08
-Rest 10 min
3 min Burpees for max reps
Total reps: 58

OPT: Week Nine, Day One

Monday 2-25
TRAINING:
A. Bench press 3, 2, 1; rest 2 min
235-245-255-225(4)
B. Bent over single arm DB rows 4-6x4; rest 2 min
100-100-100-100
C1. Push press 10, 8, 6, 4, 2; rest 1 min
155-160-170-185-200-205(4)
C2. Weighted chin up 5, 4, 4, 3, 3; rest 1 min
35-35-45-55-65
+
AMRAP BW:
Pull-ups: 12-9.5-7.5 (28-29)
HSPUs: 12-10-8 (30)
Notes: Should have start higher on the push press, DB rows were too light, and I just suck at bench press these days. Today's workout just left me wanting...

OPT: Week Eight, Day Three

Saturday 2-23
TRAINING:
A. 1 1/4 Back Squat - 2, 2, 2, 2, 2, 2; rest 2 min
WU:135-225-275
WL: 305-315-330-345-355*-335-335
*started getting shallow so I backed it off 20# to focus on better depth and mechanics
B. Squat snatch 1, 1, 1; rest 2 min
Loads: 95(2)-135(2)-155(2)-175(2)-195-205-215
+
For time:
75 power snatch - 75#
35-10-5-5-5-5-8-3 (75) (4:10-15ish)
50 burpees
20-10-20 (3:18-23ish)
Total Time: 7:28

OPT: Week Eight, Day Two

Wednesday 2-20 
TRAINING:
A1. Weighted (supinated) chin up; 2-3 tough reps x 3; rest 10 seconds
Loads/reps: 50(3)-60(2)-60(1)-50(1)
A2. 10-20 unbroken CTB (supinated) chin ups  x 3; rest 3 min
Reps: 20-15-14
+
10 min amrap:
Squat clean 135
(perform 4 toes to bar on the top of each minute)
Reps: 12-7-7-5-5-5-5-4-4-5 (59)
Notes:
Wtd Pull-ups were abysmal. I probably need to incorporate more dead hang pull-ups somewhere. I think I've lost some raw strength due to all the kipping.
Came out too strong in the metcon. I busted out 12 in the first round with 15 seconds to spare...I did 8 in 25 sec and almost stopped, but felt like I was just standing around. I did stop each round w/ approximately 15 seconds to spare prior to the TTBs.
If this ever comes up again, I'm going to be more conservative on the front end and try to get into a manageable pace. Had I stopped at 7-8 the first round I may have been able to maintain that pace longer...who knows...

OPT: Week Eight, Day One

Monday 2-18
TRAINING:
A. Hang power snatch; build to a 3rm from below the knee
Loads: 95-135-155-175
B. Deficit DL (2-3" platform) 2, 2, 2; rest 3 min
WU: 225(4)-315(3)-385(2)-410(2)
WS: 440-455-490(1)
+
21-15-9
Deadlift 275# (UB/UB/UB)
HSPU (UB/5-5-3-2/3-2-1-1-1-1)
Time: 4:07
Notes:
Ended up about where I thought I would on the HPS.

Goofed up my DL loads. Meant to jump to 465 for the second set not 455. The jump was too big between the 455 and 490. I let the weight pull me out over the bar too much rather than sitting back. I pulled it once and then left it on the platform. My form was off so I decided to cut my losses. The heaviest I have gone in the past 2 months is 500# and 490 is only 10# off of that and it was pulled from a deficit today.

HSPUs told the tale on this WOD. I was hoping to be somewhere between 3-4 min on this, but muscle failure became the deciding factor...not today...not today...

OPT: Week Seven, Day Three

Wednesday 2-13

TRAINING:
A. Power Snatch/Snatch Tech work - PS + S @ < 70%
Loads: 95-135-135-155-155-165-165-170(x2 Snatch)

+

For time:
100 KBS - 55#
200 Double Unders
30 SDLHP
Time: 10:08

OPT: Week Seven, Day Two

Tuesday 2-12

TRAINING:
A. Strict press clusters 1.1.1.1.1x5; rest 15 seconds/rest 2 min
Loads: 150-155-160-165*-160)
* 2x165, 3x155
* belted up on last two sets
B. Ring dips; 50 for time
Time: 2:53

+

For time:
20-15-10-5
Thrusters - UB/8+4+3/UB/UB
CTB chin ups - 15+5/5+2's & 3's/2's/2+1+1+1*
Time: 8:09
* Pull-ups owned me...flat owned me...mental weakness on the 2nd round of thrusters...thinking too much about the pull-ups...

OPT: Week Seven, Day One

Monday 2-11 

TRAINING:
A. Back squat with chains 4, 4, 4, 4, 2, 2, 1, 1 rest 2 min
(41.8# chains)
Loads: 275-305-320-335*-345*-355*-365*-365*
B. Squat snatch from blocks (below knee) 1, 1, 1; rest 2 min
Loads: 135-155-175-190-200-205-210
+
7 rounds for time:
7 power clean - 135#
7 no push up burpee lateral hops over bar
Time: 6:07

OPT: Week Six, Day Three

Friday 2-8

TRAINING:

A. Split jerk 2, 2, 2, 1, 1, 1; rest 2 min
Loads: 185-215-235-245-255*-265

B. Parallete hspu; 30 for time (if can't perform then, do eccentrics at a 5 second count and kick back to top)
Time: 16:50ish

+

For time:

100 wall balls

75 chin ups

50 wall balls

25 chin ups

50 sit ups

75 double unders

100 air squats
Time: 22:15

Notes:
Didn't have a good day on the Split Jerk. I felt pretty unstable and actually had to dump 255# on the second rep from the top. I lost control before recovering to a standing position. Only hit 265# for one single. Felt fairly easy, but I ended up being a mental marshmallow after the debacle at 255# and didn't come close to my PR. I barely tried 275#. Didn't go for it...

HSPUs were done as two singles at a time alternating with Ben. The first two were head-to-deck, the last 28 were all to a 25# bumper. I did start doing a 3-4 second negative in addition to the concentric around rep 22ish.

Metcon was a grind...just tried to survive it...
 

OPT: Week Six, Day Two

Wednesday 2-6  

TRAINING:
A. Hang power clean; build to a 1rm
Loads: 215-245-255-275-290(f)-290-305(f)
B. Deficit DL (2-3" platform) 3, 3, 3; rest 3 min
Loads: 410-435-465
+
For time:
30 hang power clean (73% of A for males, 78% of A for females)
50 pistols
2k row - (200 SDLHP)
Time: 13:15
HPC Load: 215#

Notes:
Eh...ended up about 25# lighter on HPC than what I was hoping and 10# higher on the DL than I was planning. The metcon started out rough, but ended alright I guess.

I need to make sure I am warmed up better before doing a ME. I really didn't even start feeling even slightly warm until I hit 275-290#...which is stupid...

OPT: Week Six, Day One

Monday 2-4 

TRAINING:
A. 3-position Snatch tech work for 20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)
Loads: 95-135-145-155-160-165-170

B. On a 90 seconds countdown clock: Perform 7 burpees and amrap muscle ups in remaining time;
rest 2 min x 4 sets
MUs/round: 5-5-5-5 (Done as singles. I counted to 10 b/t each attempt)

+

4 rounds for time:
12 kb snatch (6/arm) - 1.5 pood
48 double unders
Time: 6:04

Superbowl Sunday Sled Work

Sunday 2-3
TRAINING:
6 alternating rounds of forward/reverse facing sled pulls - 50m (25m d/b) @ 180#
Rest 1 min b/t pulls.
+
2 rounds of pulls (f/r) each @ 135#, 90#, 45#
Rest 1 min b/t pulls

OPT: Week Five, Day Three

Friday 2-1 

TRAINING:
A. Strict press clusters 2.2.2.2x5; rest 20 seconds/rest 2:30
Loads: 145-150-155-155-155*
*1+1 w/ 20sec b/t
B. HSPU; accumulate AMRAP sets of 3 unbroken in 8 min (approximately 1 every 15sec)
Sets: 25*
*started to come off the wall on 3rd rep of last set.

+

5 rounds for time:
12 OHS - 95#
6 toes to bar
12 DB thrusters 30#/hand
6 chin ups
Time: 8:37-38