Monday 5-20
TRAINING:
A. Squat clean - 3, 2, 1; rest 2 min
135-165-195-225-245-265-285
B1. Amrap squat snatch in 1 min @135/85 x3; rest 90 sec
8-8-6
*slow and controlled.
B2. Amrap muscle ups in 1 min x3; rest 90 seconds*
*Subbed Strict Pull-ups and bar dips
9*-10-10 *Ring Pull-ups
3-4-5
+
For time:
30-20-10 Wall ball
double under*
*subbed DB lateral hops
Time - 2:53
rest *8min
For time:
15-12-9 thrusters* 95/65
CTB chin ups*
*burpees, had to control decent to protect shoulder. Ended up just doing singles to save energy.
Time - 5:06
Monday, May 20, 2013
Friday, May 17, 2013
OPT: Week 18, Day 3 w/ subs
Friday 5-17
TRAINING:
A. TnG power snatch; 3 reps on the min for 10 min (50-65% 1rm)
Loads: 105-105-115-115-115-125-125*-125*-135*-135*-135*
*felt pull in rt. shoulder when I brought it down so no tng.
B. Ring push-ups - 4 x 15 @ 40X1
as Rx'd
+
90 seconds max reps KBS - 2 pd rest 30 seconds
Reps: 47(UB)
+
90 seconds max reps hand release burpees rest 30 seconds
Reps: 27
+
5 rounds of:
10 Box Jumps - 20" TnG
Prowler Sprint - D/B - 100#
rest 60-75 sec
TRAINING:
A. TnG power snatch; 3 reps on the min for 10 min (50-65% 1rm)
Loads: 105-105-115-115-115-125-125*-125*-135*-135*-135*
*felt pull in rt. shoulder when I brought it down so no tng.
B. Ring push-ups - 4 x 15 @ 40X1
as Rx'd
+
90 seconds max reps KBS - 2 pd rest 30 seconds
Reps: 47(UB)
+
90 seconds max reps hand release burpees rest 30 seconds
Reps: 27
+
5 rounds of:
10 Box Jumps - 20" TnG
Prowler Sprint - D/B - 100#
rest 60-75 sec
Wednesday, May 15, 2013
OPT-ish: Week 18, Day 2
Wednesday 5-15
TRAINING:
A. Front squat; build to a tough single fast...not so fast
Loads: 185(3)-235(3)-275(2)-300*-320*-340*-360* (+5)
B. 20 rep Squat - 315
as Rx'd
B1. HSPU- amrap in 30 seconds x4; rest 1 min
Reps/rnd: 15-14-10-8 (47)
B2. DH - COVP chin ups; amrap in 30 seconds x4; rest 1 min
Reps/rnd: 10-10-6+4*-1+11* (41)
*Kip - shoulder was starting to hurt and pop during initial pull.
+
For time:
30 wall balls
20 toes to bar
10 hand release burpees
Time: 2:04
TRAINING:
A. Front squat; build to a tough single fast...not so fast
Loads: 185(3)-235(3)-275(2)-300*-320*-340*-360* (+5)
B. 20 rep Squat - 315
as Rx'd
B1. HSPU- amrap in 30 seconds x4; rest 1 min
Reps/rnd: 15-14-10-8 (47)
B2. DH - COVP chin ups; amrap in 30 seconds x4; rest 1 min
Reps/rnd: 10-10-6+4*-1+11* (41)
*Kip - shoulder was starting to hurt and pop during initial pull.
+
For time:
30 wall balls
20 toes to bar
10 hand release burpees
Time: 2:04
Monday, May 13, 2013
OPT: Week 18, Day 1
Monday 5-13
TRAINING:
WU: Mobility and Hollow Rocks
3 x 50
A. Squat snatch; build to a tough single in 4 attempts
WU: 95-125-150-170 (x 2's)
Loads: 185(1)-195(1)-205(1)-215(f)
B. (High) Hang squat clean; build to a max
Loads: 185-215-235-255-275-295*-305*
*(10 and 20#) PR + belted
+
3 min amrap:
3 thrusters - 165#
3 Burpee pull-ups
Rnds/reps: 2 - DNF*
*Felt pop in right shoulder,and pain...pulled plug
Moved on to...
6 min amrap:
14 unbroken wall balls
7 unbroken chin ups (COVP pull-ups - they don't hurt the shoulder)
Rnds/reps: 7 rounds even
+
3 min amrap:
14 unbroken wall balls
7 unbroken chin ups
Rnds/reps: 3 + 7 WB
TRAINING:
WU: Mobility and Hollow Rocks
3 x 50
A. Squat snatch; build to a tough single in 4 attempts
WU: 95-125-150-170 (x 2's)
Loads: 185(1)-195(1)-205(1)-215(f)
B. (High) Hang squat clean; build to a max
Loads: 185-215-235-255-275-295*-305*
*(10 and 20#) PR + belted
+
3 min amrap:
3 thrusters - 165#
3 Burpee pull-ups
Rnds/reps: 2 - DNF*
*Felt pop in right shoulder,and pain...pulled plug
Moved on to...
6 min amrap:
14 unbroken wall balls
7 unbroken chin ups (COVP pull-ups - they don't hurt the shoulder)
Rnds/reps: 7 rounds even
+
3 min amrap:
14 unbroken wall balls
7 unbroken chin ups
Rnds/reps: 3 + 7 WB
Friday, May 10, 2013
Off the Rails: FS, BS 20 rep, Plate Pushes
Friday 5-10
TRAINING:
A. Front Squat x 3-3-3-2-2-2-1-1-1
265-285-305 x 3
315-325-335 x 2
345-355-365(f,f) x 1
B. Back Squat - 20 rep (305#)
22 reps
C. Plate pushes - 15 seconds @100% rest 2:15 x 5
as Rx'd
TRAINING:
A. Front Squat x 3-3-3-2-2-2-1-1-1
265-285-305 x 3
315-325-335 x 2
345-355-365(f,f) x 1
B. Back Squat - 20 rep (305#)
22 reps
C. Plate pushes - 15 seconds @100% rest 2:15 x 5
as Rx'd
Wednesday, May 8, 2013
OPT: Week 17, Day 2
Wednesday 5-8
TRAINING:
A. Power snatch; build to a max
Loads: 95-115-135-155-175-185-195-205(fx3)-205*
*caught in 1/4 squat
B. Power clean; build to a max
Loads: 205-225-245-260-275*-285(fx3-4)*-285*
*belted, 5# PR
C. AMRAP power cleans in 3 min @85% of B
Load/reps: 240 x 13*, 225 x 7 (20)
*stopped watch at :40 sec mark to run and put on shorts, then resumed.
D. Weighted back extensions @2022, 8-10x3; rest 90 seconds
Loads: 25-35-45 x 10 w/ Rx'd cadence
TRAINING:
A. Power snatch; build to a max
Loads: 95-115-135-155-175-185-195-205(fx3)-205*
*caught in 1/4 squat
B. Power clean; build to a max
Loads: 205-225-245-260-275*-285(fx3-4)*-285*
*belted, 5# PR
C. AMRAP power cleans in 3 min @85% of B
Load/reps: 240 x 13*, 225 x 7 (20)
*stopped watch at :40 sec mark to run and put on shorts, then resumed.
D. Weighted back extensions @2022, 8-10x3; rest 90 seconds
Loads: 25-35-45 x 10 w/ Rx'd cadence
Monday, May 6, 2013
OPT: Week 17, Day 1
Monday 5-6
TRAINING:
WU: Mobility & Hollow Rocks - 3 x 45 (full recovery)
A. 50 Standing Press for time - 115#
Time: 7:24
(17+3+3+3+3+3+3+3+3+3+3+3)*
*walked to DB rack and back b/t 3's
B. 15 hand release burpees for time x4; rest 2 min
43-39-41*-38
*15+1 - one rep in the middle was not a HR so I did an extra.
+
12 min amrap @85%
12 UB KBS - 55#
24 UB double unders*
Rounds/reps: 10+12+16
*round 10 of DUs went 18+6; also had to stop on first round of DUs at rep 6 and tape shorts...they were falling off of me...Repeated round of DUs UB.
Cash-out:
GTG - HSPUs x 3 x 3
TRAINING:
WU: Mobility & Hollow Rocks - 3 x 45 (full recovery)
A. 50 Standing Press for time - 115#
Time: 7:24
(17+3+3+3+3+3+3+3+3+3+3+3)*
*walked to DB rack and back b/t 3's
B. 15 hand release burpees for time x4; rest 2 min
43-39-41*-38
*15+1 - one rep in the middle was not a HR so I did an extra.
+
12 min amrap @85%
12 UB KBS - 55#
24 UB double unders*
Rounds/reps: 10+12+16
*round 10 of DUs went 18+6; also had to stop on first round of DUs at rep 6 and tape shorts...they were falling off of me...Repeated round of DUs UB.
Cash-out:
GTG - HSPUs x 3 x 3
Friday, May 3, 2013
OPT: Week 16, Day 3
Friday 5-3
TRAINING:
WU: Mobility & Hollow Rocks - 3 x 45
A. Squat clean; build to a tough single (not a 1rm)
135x2x2-185x2-215-235-255-270(90%)
B1. Strict CTB chin ups; 7 unbroken x5; rest 1 min
B2. 15 wall balls unbroken x 5; rest 1 min
+
3 min amrap:
6 thrusters 135#
6 toes to bar
Rounds/reps: 4+2 (50 reps)
rest 3 min
+
6 min @85%
10 ohs 75#
Row 150m (15 - 45# SDLHP)
Rounds/reps: 6+5 (155 reps)
TRAINING:
WU: Mobility & Hollow Rocks - 3 x 45
A. Squat clean; build to a tough single (not a 1rm)
135x2x2-185x2-215-235-255-270(90%)
B1. Strict CTB chin ups; 7 unbroken x5; rest 1 min
B2. 15 wall balls unbroken x 5; rest 1 min
+
3 min amrap:
6 thrusters 135#
6 toes to bar
Rounds/reps: 4+2 (50 reps)
rest 3 min
+
6 min @85%
10 ohs 75#
Row 150m (15 - 45# SDLHP)
Rounds/reps: 6+5 (155 reps)
Wednesday, May 1, 2013
Back Squat and DL/Prowler IWT
Wednesday 5-1
TRAINING:
WU: Mobility and Hollow Rocks - 3 x 45
A. Back Squat - 10-8-6-4-2
315(10)-335(8)-355(6)-375(4)-395(2)-415(1)*
*Most recent PR
B. 275 x 21
+
5 rounds of:
315# DL TnG - 10 reps
100# Prowler Sprints - D/B
Rest 90 - 120 sec
TRAINING:
WU: Mobility and Hollow Rocks - 3 x 45
A. Back Squat - 10-8-6-4-2
315(10)-335(8)-355(6)-375(4)-395(2)-415(1)*
*Most recent PR
B. 275 x 21
+
5 rounds of:
315# DL TnG - 10 reps
100# Prowler Sprints - D/B
Rest 90 - 120 sec
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