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