OPT: Week 16, Day 1

Monday 4-29

TRAINING:
WU: Mobility and Hollow Rocks - 3 x 45
A. PS + Snatch - 95-115-135-150-165-185*
*Snatch Only (+ 20# from last time)
B. Snatch Pulls - 3, 2, 1; rest 2min b/t sets
205(3)-225(3)-245(3)-260(2)-275(1)
C. Snatch Balance + OHS - 1 + 2 x 3
95-125-145-165-185*-145-145
*185 x 3 OHS, No SB; Didn't feel as stable as I would have liked so I backed off to 145#.

+

10 min AMRAP @ 85-90% pace of:
3 Strict COVP Pull-up/Chin-up (maintain hollow, globally flexed position)
6 Push-ups
9 Box Jumps - 24"
 Rounds: 10 + 3 + 6 + 6

Cash-out
10 BJ (to equal 100)
A1. Pull/Chin-ups (3-3-3-3-5 to equal 50)
B1. Push-ups (15-10-10 to equal...101...oops)

Notes:
Had to bail on the scheduled metcon. Coming down from the CTB and bringing the bar down from the thrusters causes pain in the shoulder so I quickly threw together the WOD above. It is a variation of one we have done before. Strict Pull-ups were the deciding factor on my pace. Box Jumps provided enough rest though in order to hit them all UB.

OPT: Week 15, Day 3

Friday 4-26

TRAINING:
Warm-up: Hollow Rocks - 3 x 40
A. Power clean; build to a tough single
135(2)-185(2)-225(2)-240-255-270-280(F)-280
B. 3 min max reps power cleans @ 85% of A (225#)
Reps: 17

+

10-9-8-7-6-5-4-3-2-1 unbroken ladders
Power snatch - 95#
box jumps - 24"
Time: 7:04

Notes:
Shoulder is a little tweaky after the power snatches...and I completely overlooked the "unbroken ladder" part. I just completed it AFAP. I think the only broken rounds were 7-5. All others were UB...well box jumps were nit TnG by any means either...so not sure what you would call them. Just got in a rhythm and stuck with it.

OPT: Week 15, Day 2

Wednesday 4-24

TRAINING:
A1. Press 10, 8, 6, 4, 2; rest 1 min
45-75-95-115(10)-125(8)-135(8)-145(6)-155(F)-135(8)
A2. Ring Rows x 10 @ 31X1;
10-10-10-10-10-10-10-10
rest 1 min
A3. Back Squat x 10's
135-185-225-245-265-285-305

+

3 rounds for max reps @90%:
2 min row (45# KBS)
rest 1 min
1 min hand release push ups
rest 30 seconds
30 seconds toes to bar
Rest 3 min

Outcome:
KBS - Lost count (65-75ish)-50-50 (165-175k9)
HRPUs - 28-25-25 (78)
TTB - 20-15-13 (48)
Total reps: 286-300ish

OPT: Week 15, Day 1

Monday 4-22

TRAINING:
Warm-up: Hollow Rocks and Mobility work
A. Squat clean; 3 reps on the minute for 10 min @ 55-70% 1rm
165-165-175-175-185-185-195-195-205-205
B. Muscle ups; 2-3 perfect reps on the minute for 15 min
Subbed 3 Strict Ring Pull-ups + 3 HSPUs OTM x 17 rounds
+
15-12-9 reps of:
Squat clean 135/75#
CTB chin ups (Subbed 6-point Burpees)
Time: 6:24

Notes:
Shoulder still gives me pain and discomfort at the end range of motion. I dabbled with some CTB and felt some discomfort at the bottom after coming down. Also tried some ring dips and static dips and felt some discomfort and pain on the decent and in the bottom of the dip. Never attempted to come out of the dip. Decided I'm not taking any chances. I want to be able to continue to train with as little restriction as possible. Just need to give it more time to heal up all the way.

OPT Week 15, Day 3 - Off the Rails...one more time...

Friday 4-19

TRAINING:
Warm-up: Hollow Rocks - 3 x 40; Mobility Work

A. Front Squat - Build to a tough single
WU: Doubles - 135-185-235-265-285
WS: Singles - 305-325-340-355
B1. 75% of A - 5 x 3; rest 60 sec - Focus on Bar Speed out of the bottom
265# x 3 x 5
B2. Snatch Skill Practice - Power Snatch + Snatch x 4; rest 60 sec
95-115-125-135-155
+
10 rounds of:
10 DL (clean grip) - 225#
Prowler Sprint D/B - 50#
rest 90 sec

Notes:
No misses on FS today. 355# was about all I wanted today.

Snatch felt great today. No pain and transition under the bar was smooth.

DL and Prowler sprints is a good combo...took about 30 sec to complete each round. By the 7th round or so my legs were feeling it pretty good, especially on the trip back. Legs had a good pump and low back feels like it had a good workout too.

Still feel some pangs in my shoulder during some movements, but I am hoping to be back to more of a normal, if not slightly scaled, capacity next week. Kipping and Dynamic pulling/pressing movements still give me pause.

OPT: Week 14, Day 2 - DL Repeat/Off the Rails

Wednesday 4-17
Warm-up: Shoulder mobility and Hollow Rocks - 4 x 40

TRAINING:
A. Deadlift - 5, 4, 3, 2, 1
WU: 135(10)-225(5)-315(5)-365(5)-405(2)
WS: 435(5)-465(4)-490(3)-510(2)-530(1)*
*Attempted +10# on all sets, but missed the 530#. Pulled it to mid thigh. Bar began rolling out and back rounded to compensate so I dropped it.
405 x 10 singles*; 5 sec rest b/t reps
*focused on perfect set up/form and speed off the floor.
+
5 rounds @ Z1 pace of:
12 Body Rows
12 push-ups
20 Split Lunges

OPT: Week 14, Day 1 - Off the Rails

Monday 4-15

TRAINING:
A1. Back Squat x 3's; rest 30-45 sec
135-225-275-315-325-335-345-355*-365*-375*-385*
*belted
A2. Press then Pull-ups/Chin-ups x 10; rest 2 min
Press: 75-85-95-105-115-125
PU/CU: 10-10-10-10-10-6+2+2
+
Prowler Sprints x 15 @ 95#; rest 1 min b/t rounds

Started out super setting press with the squat and then ended up switching over to Pull-ups. I did sets of 10 and stopped at 125. It was a slight grunt effort on the last two so I called it a day then switched over.

OPT: Week 13, Day 2

Friday 4-12
TRAINING:
A. 1 1/4 front squat 6, 4, 2; rest 3 min
235(6)-255(4)-275(2)-295(2)
Singles: 315-335-355(f)
B. Power snatch + Snatch; GTG
95-115-135-145 (+10#)
+
21-15-9
Deadlift - 275#
Box jump - 30"
Time: 5:25-26
Notes:
Metcon was a grind. DL all UB, box jumps were slow and deliberate. Missed on 1st rep of 15. Had to regroup.

OPT: Week 13, Day 1

Wednesday 4-10
Warm-up:
Foam rolling & shoulder mob
Hollow Rocks - 4 x 35, rest 30
TRAINING:
A. Pause above the knee PC + Clean - 1 + 1 x 5; rest 2-3 min
135-155-175-195-215-225-225-235-245
B. Hang PS+S - GTG - feel it out.
Loads: Bar-95-115-125-135 
+
12.2 open WOD - "Clean version"
10 min AMRAP
95# PC, 30 reps (UB)
155# PC, 30 reps
185# PC, 30 reps
230# Clean, AMRAP

Total reps: 88

Notes:
Eh...did work today...still attempting to train around my shoulder injury until it feels normal again. It is improving, but still twinges and/or feels weak when put in various positions.
As a result I feel like my confidence isn't up to par and I'm still feeling things out/testing the waters. On a positive though the snatch felt easy and was pain free...so that's a start.

OPT: Week 12, Day 3

Friday 4-5

TRAINING:
Warm-up:
Hollow Rocks - 4 x 30; rest 30 sec
Shoulder Mobility work
+
A. Back Squat - 5 x 5
WU: 135-225-275-315
WS: 345-345-345-345-345
B. Front Squat Ladder - 18-15-12-9-6-3-6-9-12-15(8/4/3)
185#; rest 60-90 sec b/t rounds
C. Prowler Sprint Intervals - 100# x 15; rest 60 sec

OPT: Week 12, Day 2

Wednesday 4-3

TRAINING:
Warm-up:
Hollow Rocks - 4 x 30; resr 30 sec
Shoulder Mobility Work
+
For max reps:
5 min 6-point burpees (68)
4 min double unders (165)
3 min airdyne calories (Walking Lunges - 100)
2 min push press 75/45# (35)
1 min hand release push ups (21)

Total Reps: 389

OPT: Week 12, Day 1

4-1

TRAINING:
Warm-up: Shoulder mobility and Hollow Rocks - 4 x 30
A. Deadlift - 5, 4, 3, 2, 1
WU: 135(10)-225(5)-315(5)-365(5)-405(2)
WS: 425(5)-455(4)-480(3)-500(2)-520(1)

+

For Max Reps:
3 min Squat Clean - 165# (20)
2 min Squat Snatch - 135* (20)
1 min Thrusters - 105# (12)

Notes:
I feel like I slayed a dragon today...not because I did anything monumental but because I forced myself to scale/sub around my shoulder injury wrather than push through it. Wisdom really does come with age...this time anyway.

I subbed OHS for the Snatch. I warmed up and hit 115 pretty easy, but felt a slight "searching" feeling in the bottom. I thought it better to err on the side of caution...especially if I had stability issues when I was fresh. Going into it fagtigued from the cleans might not be smart.

Instead I subbed 135# OHS for the first 10 reps, started getting some stability changes so I dumped it and scaled back to 115# mid stream for the final 10 reps.

I took the Thrusters really slow and deliberate. Definitely did not push through them. Made sure I received the bar nice and secure and drove it up with my legs as much as possible.

Not "as Rx'd" by any means, but definitely got work done today. Oh, and the DL was a PR for a hook grip. DL is starting to make a comeback. I don't even feel like I DL'd today...that's gotta be a good sign.