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#