OPEX Being Week of 12/21 - 12/28

Sunday 12/21 - OPEX Being/Will

A. 30 MU for time - 2 scores (1. # UB up front, 2. Total time to complete)

1. 5 (PR?)

2. 10:00-01 (recent PR)

B. 7min amrap:
3 T2B
3 PC and S2O 135/953
increase reps for both movements by 3 every round (i.e. round 2 is 6T2B, 6PC and S2O)

3/3-6/6-9/9/-12/12-15/7(finished last 8 after time)

Note: Started breaking TTB and PC/PP on sets of 9's

Monday 12/22 - OPEX Being

A. snatch build to a max in 10mins

45-95-115-135-150-160-170-180-190-200

B. take 77% of A complete 25 reps for time snatch

155# x 25 reps - 6:25

+

8min amrap: (short Nate)
2 MU
4 HSPU
8 American KBS 2/1.5pd

6 rounds

Tuesday 12/23 - OPEX Being

A. Spilt jerk from block build to a tough single in 12mins

95-135-165-195-205-215-225-235-245

B. Power clean 7 x 1; rest as needed go for something if feeling it

135-165-185-205-215-225-235-245HPC-265HPC

C. Close grip bench press @30X0; 3-4×3; rest 3mins

135-165-185-200-215 (2)

+

Row 500m @2k PR pace
rest 3mins x 5 all rows same pace

rest 5mins

AD 90sec 90% aero
rest walk 3mins x 5

Friday 12/26 - OPEX Being

A. Back Squat - 65% EMOM for 10 min

275-275-275-275-280-280-285-285-290-290-290

For Time:

30-20-10 rep rounds of

1. BB FR Walking Lunges

2. HSPUs 

Time: 16:09*

Note: HSPUs buried me...and I broke my pinky toe on first rep! Probably should've scaled down. WO became a slog instead of a burner...

Airdyne @ Z1 - 20 min

Saturday 12/27 - Saturday Tester

5 RFT of

 7 DL - 325#

7 Burpees 

(3:16 on 9/17)

Time: 3:33*

Note: On pace until last set of DL. Quads were spent. Broke last set of DL 2+1-1-1-1-1

Rest 10 min

10 min @ Z1 of:

6 Bar Dips

9 Russian KBS - 70#

12 Ab Wheel

Rounds: 7 rounds + 6+9+2

Note: Finished through 10 rounds in 14:53

OPEX Being - Week of 12/15 - 12/19

Monday 12/15 - OPEX Being 

A. snatch build to a max

95-115-135-155-165-175-185-195-205(f)

B. back squat to a tough double in 10mins

245-295-325-345-365-385-405(1) in approx 12 min

C1. 10 man makers AFAP 30/20 per hand; rest 20sec
C2. amrap bar MU; rest 3mins x 3

4-4-3

+
For time:
100 wall balls 20# - 10′ target (35-61-82-100 in 5:18)
100 CTB chin ups (rested approx 1:30 after WB)

Time: 18:50

Wednesday 12/17 - OPEX Being

A. Power clean cluster 1. 1; rest 10sec/rest 3mins x 6

(135-185) 205-215-225-235-245-255-265(f)

Note: callous tear on right hand needs to heal. Couldn't grip well on right side

B. PC and jerk double every 30sec 70% of 1rm for 5-8mins

185# x 13 sets (6:30) 

Note: was running short on time so I cut it short.

C. 3min max HSPU - 2 scores 

1. front end amrap set unbroken - 11

2. total score in 3 min - 24.5

Note: I need to grease the groove in these more! This was awful...C/J might have been a factor in this too.

+
3 rounds for time:
15 DL 185#
15 ring dips
20 box jump sd 24/20″

Time: 7:37 

Note: Ring dips were limiting factor...

Friday 12/19 - OPEX Being

A. emom – back squat @20X0 x3 - 65% of 1rm – 8mins

280-280-285-285-285-285-285-285 

+

30 SC for time 225#

Time: 10:08*

Note: Missed one after rep 24-25, Wasn't sure if I counted it or not. Did an extra rep after 30 around the 10:32-33 mark just in case I was off.

rest as needed

20mins Z1 AD

OPEX Being Week of 12/8 - 12/12

Monday 12/8 - OPEX Being

A. 1 snatch every 30sec for 10min 65% of 1rm

135 x 5, 140 x 5, 145 x 5, 150 x 5

B. back squat to a tough triple in 10mins

225-275-315-335-355-375-395

C. 30 burpee (bar) MU for time

Approximately 9 min - bailed on Burpees after rep 4. Used straps over bar to protect torn callous.

+

12sets 90% effort
4 pistols alt legs per rep
6 CTB chin ups
8 box jump sd 24"
rest walk 1min

Wednesday 12/10

A. Power clean cluster 1. 1. 1; rest 10sec/rest 3mins x 5

(135-185) 205-215-225-235-245

B. PC x 1/SJ x 2; rest 90sec x 6 moderate weight

185-195-205

C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 73% of A

175

+
90% effort keep track of reps for each set
30sec max KBS - 60# (17-16-16-16-16-16)
30sec max DU (32-32-32-32-32)

30 sec max SDLHP - 45# BB (23-23-23-23-23)

Friday 12/12 - OPEX Function/Being

A. KBS, Russian – 30 seconds/30 seconds rest x10 – for total repetitions

200 reps @ 70#
B. Strict pullups – 5×5-8 

6-6-7-6-6
C1. Farmers walk – 3x100m – HEAVY – no rest

70/hand
C2. GH hip extension – bodyweight – 3×8-15 – no rest

15-15-15
+
Airdyne 30 seconds – 90%
Airdyne 30 seconds – Z1 Spin
x10
Rest 2 minutes
x2

OPEX Being Week of 12/1 - 12/5

Monday 12/1 - OPEX Being

A. snatch start at 60% of 1rm add 10# every 60-90sec until max (if miss 2x's then stop)

125-135-145-155-165-175-185-195(fx2)

Note: Technical fail. Pulled it high enough, just soft in the bottom...didn't punch under it.
B. back squat to a tough double in 10mins

225-275-315-335-355-375-395
C. 30 bar MU for time

26:00-34:20 (8:20) done as singles
rest 5mins
+
8-10sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

as Rx'd - 10 sets

Wednesday 12/3 - OPEX Being

A. Spilt jerk from block build to a tough single in 12mins

45-95-135-135-155-175-195-215-230-245
B. Power clean cluster 1. 1. 1. 1; rest 10sec/rest 3mins x 4

135-185-195-215-225
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 70% of A

(175)

+

10 min @ 85% of

25 DUs - UB

10 BB FR Lunges + PP (L and R + PP = 1) - 95#

5 L Pull-ups

6 Rounds + 25 DUs + 

Friday 12/5 - OPEX Being

A. SC x 1 + FS x 2 keep weight moderate focus on speed; rest 60sec x 10

185-185-185-190-190-190-195-195-200-205

+

5min amrap:

10 PC and jerk 135/95# (10)

10 PC and jerk 155/105# (10)

10 PC and jerk 185/115# (7 + 3 AT)

10 PC and jerk 205/135# (DNA)

10 pc and jerk 225/145# (DNA)

*Did Not Attempt

 +

5 rounds for time:
3 MU (1st round UB, rest as singles...no misses though)
10 wall balls 20# 10′ target
6 alternating db snatch 70#

Time: 9:55

Note: MUs were limiting factor on speed of W/O

OPEX Being - Week of 11/24 - 11/28

Monday 11/24 - OPEX Being

A. every 90sec – snatch 75% of 1rm 1. 1. 1 – x 8

(45-95-115-135) 145-145-145-155-155-155-155-155
B. emom – FS @20X0; 2-3 60% of 1rm speed focuse – 6-8mins

215 x 8
C. emom – 3 chin ups + 3 CTB chin ups + 1 bar MU – 5-7mins

6+1BMU x 7, 6+Miss+1BMU
+
6-8sets 90% effort
10 wall balls 20/14# 10′ target
2 rope climbs 15′
25 DU
rest walk 45sec*

6 sets @ 75% w/ 1 min recovery

Rope climbs and DUs drastically limited pacing today.

Tuesday 11/25

A. Power clean TnG cluster 2. 2. 2; rest 10sec/rest 3mins x 3

135-165-195-200-205

B. Split jerk from blocks (high pins) 1. 1. 1 65% of 1rm – emom – 8-10mins

135-165-185-185-185-185-185-185-185-185

C. 5 sets of 5 for time 155# PC and jerk Tng grace style

Rest 30 sec b/t sets

+
Airdyne x 1 min 90%
rest 2 min x 8 all same pace
rest 5mins after the 4th row

Wednesday 11/26

8 min of

5 PC - 135

15 SDLHP - 45# KB

+

8 min of

8 Box Jumps

5 HSPUs

5 CTB Pull- ups

+

8 min of

25 DUs

5 Burpees

8 Walking Lunges

+

8 min of

12 KBS - 55#

6 Wall Balls - 20#

6 Ring Dips

Friday 11/28

A. Front Squat- Build to s tough 3 in 12 min

135-185-225-(265-285-305-315)

B. Zercher Squats x 3's

225-275-295-315-335-355

C. Back Squat x 30 reps @ 225#, 205#, 185#; rest 3-4 min b/t sets

+

4 sets of:

B1. DB Rows x 10/arm - 85#

B2. Push-ups x 15

+

Row repeats x 3

OPEX Being Week of 11/17 - 11/21

Monday 11/17- OPEX Being

A. PS+3OHS+Snatch

45-95-115-135-135

B. Zercher Squat - tough set of 3 in 12 min

135-185-235-275-295-315-335

C. 3 Burpee MUs - 3 EMOM for 10 min (omit)

+

4 sets of

20 Wall Ball - all UB

AMRAP CTB PUs - 20-16-15-13 (64)

Rest 3 min

+

AB Wheel x 25

Thursday 11/20 - OPEX Being (Tuesday/Wednesday blend)

A. PC TnG clusters - 3.3.3, rest 10 sec; rest 3 min x 3

(95-135-155) 185-190-195 (perfect form)

B. Split Jerk (from blocks/in rack w/ high pins) TnG 1.1.1. @ 65% - EMOM for 6 min

135-155-165-175-175-185-195

C. EMOM PC + SJ (no pause b/t movements. Go straight into SJ from PC) 3 @ 65% - 8 min

165

+

6 min 85%

8 BJ (SD) - 24"

5 CTB Pull-ups

7 total at 5:40*

*Did 10 BJ on round 3ish

rest 3 min

6 min 85% 

30 DU

5 Burpees

8 Walking Lunges

5 @ 5:41

Friday 11/21 - OPEX Being 

A. Back Squat @20X0; 2-3 (55-60%); rest 45 sec x 10

265 (60% of 435)

B. 1 PC & SJ every 30 sec for 10 min - 75% 

185-185-195-195-205 x 16

+

Airdyne 1K @ 80% - 1:50

rest 1min

12 min AMRAP 

20 TGUS - 55#

50 Wallball

AMRAP bar MU in remaining time - 12 w/ one miss b/t 11 & 12.

rest 1 min

Airdyne 1K @ 80% - 1:50

Unplanned Deload Week - 11/10 - 11/14

Monday 11/10

A1. Back Squat - 5,4,3,2,1*

(135-225-275)-325-345-365-385-405(3-4)

*bailed on it due to low back/hip pain

Zercher x 3 x 5

Oly shoes - 135-185-225-245-265

Vibrams - 135-225-275-295-315

A2. SA DB Press - 5,4,3,2,1+

35-45-50-55-65-75(3L*/3R)

*slight push from feet

+

15 min of @ Z1

3 Strict PUs

6 GHD SU

9 BEs

12 Lunge jumps

Total: 13 rounds 

Wednesday 11/12 - Back-up plan

8 min @ 85%

5 Ring Dips (45)

10 KBS - 70# (80)

10 Sit-ups (80)

8 + 5 Dips

Rest 6 min

8 min @ 85%

2 Bar MUs (12)

10 GS - 70# (60)

5 Burpees (30)

6 rounds

Rest 6 min

8 min @ 85%

10 BEs (60)

25 DUs (150)

10 HR Push-ups (60)

6 rounds w/ 7 sec left

+

Stretch

Friday 11/14

A1. Strict Chin-ups x 8-10 x 5; rest 1 min

8-8-8-10-10

A2. WTD Bar Dips x 5 x 5; rest 2 min

BW-35-45-55-65-75

B. EMOM for 12 min

Odd - 45# OH Walking Lunges - 20 steps

Even - 10 TTB

C. 6 rounds of KB Complex/hand @ 60#

3 Snatch

3 PC

3 FS

3 PP

Rest 30 sec b/t rounds

Training Cycle 5, Weeks 1-2

Week One

Monday 10/27

A1. Back Squat 5 x 5+

135-225I-285-305-325-345-365 (8)

A2. SA Press 5 x 5+

25-35-45-55-65 (6L/9R)

+

EMOM for 12 min (+2 rounds)

3 Power Snatch - 135

15 kipping Pull-ups

Notes: didn't feel too hot today. Not sure if I need to keep PWO shake in the mix during Deload week or what. Didn't sleep well last night. That could be factoring in. Will add PWO shake into mix during Deload from now on.

Wednesday 10/29

A1. HSC - 5 x 2HPC + 1HSC

(135)-195-215-235-255-275*

*forgot to chalk shoulders, weight started sliding a bit button I saved it.

A2. Push-press

(95-135)-165-175-185-195*-205*

*belted

+

10 min AMRAP of (8+3+3)

6 Ring Dips

9 KBS - 70#

12 AB Wheel

7+6+2.5 (finished 8th AT)

+

6+10+12

6+20+12

Friday 10/31

A1. Front Squat - 5 x 5+

(135-185)235-255-275-295-315

A2. SA DB Rows -  5 x 10

70-70-70-70-70

+

The Chief 

3 min AMRAP of

3 PC

6 Push-ups

9 Body Squats

Rest 1 min b/t rounds; x 5

4 sets/round...5 on 5th 

Week Two

Monday 11/3

A1. Back Squat - 5 x 3+

(135-225-275) 305-325-345-365-385 (4*)

*felt like I had another 1-2 reps in the tank, but my racked it anyway. Wasn't mentally in it.

A2. SA Press - 5 x 3+

(20-20) 30-40-50-60-70 (3/3*)

*left was a struggle to get 3. Had a couple more on right but stopped to keep it even.

+

10 min of:

5 Ab Wheel

5 strict Pull-ups

9 rounds...finished 10th AT.

*had to break PUs into 3+1+1 after round 4 or 5

+

Tabata AD + 8 min @ Z1

Wednesday 11/5

A1. HSC - 5 x 1HPC + 1HSC

(45-95-135-185) 215-235-255-275-295

A2. Push-Press - 5 x 3

(95-135)-185-195-205-215-225

+

10 min Z1 pace

5 DL - 315#

10 AB Wheel

20 DUs

7+3DL

Finished round 8 in 11:08

Friday 11/7

A1. FS - 5 x 3

135-185-225-255-275-295-315-335

A2. DB Rows - 5 x 10/arm

85-85-85-85-85

+

3 min AMRAP

PC/J - 95#

43 reps

Rest 90 sec

3min AMRAP 

Burpees 

Rest 90 sec

48 reps

3 min AMRAP 

KBS - 70#

73 reps

Deload Week: 10/20 - 10/24

Monday 10/20

A1. BS 5 x 5 @ 30X1

135-185-225-250-275

A2. SA Press 5 x 5

25-35-45-55-65(3)

+

15 min @ Z1 pace of

3 Strict COVP Pull-ups

5 HR Push-ups

7 KBS - 50#

9 Goblet Squat - 50#

12 rounds in 14:44

Wednesday 10/22

6 rounds @ 95-105-105-115-115-115

6 DL

6 Rows

6 HPC

6 FS

6 PP

6 BS

6 Push-ups

Rest 1:30 b/t sets

Friday 10/24

A1. FS - 5 x 3 @ 30X1

135-155-175-195-215-235

A2. Wtd Chin-ups - 5 x 5

BW-25-35-45-55-55

+

20 min @ Z1

1 Rope Climb

HS Walks AFAP

8 GHD SUs

10 rounds in approx 20 min

Training Cycle 4; Week 3

Monday 10/13

A1. Back Squat - 5,4,3,2,1+

(135-225-275) 315-335-355-375-395(5))

A2. SA DB Press - 5,4,3,2,1+

(25) 45-55-65-75-80 (L0/R4-L65x2)

B. 20 rep Back Squat - 325# 

18 (+1)

C. 100 Pull-ups FT (sets of 4)

13 sets in 3:22

20 sets in 5:29

25 set in 7:45

Wednesday 10/15

A1. HSC - 1-1-1-1-1

(135-185-205) 225-245-265-285-305 

A2. Push Press - 3-3-2-2-1

(135-165) 195-205-215-225-235

+

DL and DU WOD (3:47 @ 315# on 8/20)

5 RFT of 

DL - 335#

DUs - 21

Time: 3:55

Friday 10/17

A1. FS - 5,4,3,2,1+

135-225-280-295-310-325-340(1)

A2. Wtd Cin-ups - 5,4,3,2,1+

(BW-35) 55-65-75-85-95(1.75)

B. AMRAP strict chins x 1 

18

+

7 rounds @ Z1 pace 

135# FR Rev Lunges - 10 reps; rest 10 sec

Ab Wheel x 15; rest 10 sec

Bar Dips x 10; rest 10-20 sec

Training Cycle 4 - Week 2

Monday 10/6

A1. Back Squat - 5 x 3+

(135-225-275) 295-315-335-355-375(9)

A2. Single-Arm DB Press - 5 x 3+

35-50-55-60-65-70(10R/4L)

+

EMOM for 14min

Odd - 3 PS (135)

Even - 14 PUs

Wednesday 10/8

A1. HSC - 5 x 2

135-165-185-205-225-245*-265*-285*(1-f-f-1)

*regripped between reps

A2. Push-Press - 5 x 3+

95-135-155-175-185-195-205-215(5)

+

12-9-6-3 rep rounds of:

DL - 335#

TTB

HRPUs

Time: 4:00

Friday 10/10

A1. FS - 5 x 3+

(135-225)265-280-295-310-325(4)

A2. WTD Chin-ups - 5 x 3+

(BW-45) 75-75-75-75-75(4)

B. AMRAP Strict Chin-ups - 17

+

10 min AMRAP of:

5 HSPUs 

10 Box Jumps TnG

15 KBS - 55#

Rounds: 8 rounds + 5+10+6 (finished 9th and 10th after time)

Deload Week: 9/22 - 9/26

Monday 9/22

A. EMOM for 10 min 

Odd - 20 KBS 

Even - 10 Ring Dips

B. EMOM - 10 min

Odd - 15 Goblet Squats

Even - 6 Ring PUs

C. Sled Sprints - 50#

30 sec on, 1 min off x 6

Wednesday 9/24

4 rounds at Z1 pace of

A. Back Squat - 8 (195-225-255-285)

B. Pull-ups x 8

C. HSC x 5 (135-145-155-165)

D. Press x 8 (95-105-115-125)

E. DL x 8 (225-255-285-315)

F. AB wheel (standing/kneeling) x 12

H. HSWalks

Friday 9/26

20 min AMRAP of

Single arm - switch hands q round

3 KBS

3 FS

3 PP

Total: 26

+

One lap w/ 50# sled FT: 3:46 

Training Cycle 3, Week Three - 9/15 - 9/19

Monday 9/15

A1. Back Squat - 5-4-3-2-1+

305-325-345-365-385 (x6)

A2. Press - 5-4-3-2-1+

130-140-150-160-170 (x1)

B. 20 rep BS - 325# (17)

C. 100 CTB FT: 10:51 (52 in 4:11)

Wednesday 9/17

A1. Power Clean - 5-4-3-2-1+

(135-185) 215-230-245-260-280-300(HPC)

A2. Push-Press - 5-4-3-2-1+

185-195-205-215-225

+

5 RFT of: 

7 DL - 325#

7 Burpees 

Time: 3:16

Friday 9/19

A1. Front Squat - 5-4-3-2-1+

(135-185-225) 270-285-300-315-330(3)

A2. WTD Chin-ups - 5-4-3-2-1+

BW-45-55-65-75-85(x3.75*)

B. AMRAP in 15 min of

5 Ring Dips

10 Ab Wheels

15 KBS - 70#

Rounds: 10 + 3 RD

C. AMRAP Strict Chin-ups - (12)

+

HS Walk Practice x 2

 

Traing Cycle 3, Week Two - 9/8 - 9/12

Monday 9/8

A1. Back Squat - 5 x 3+

285-305-325-345-365 x 11

A2. Press - 5 x 3+

120-130-140-150-160 x 4

+

EMOM for 20 min

Odd - 10 CTB PUs

Even - 3 Hang Power Snatch - 125#

Wednesday 9/10

A1. Power Clean - 5 x 3+

135-185-200-215-230-245-260 (2+1 + 2 HPC singles)

A2. Push-Press - 5 x 3+

165-175-185-195-205 (x 5)

+

10 min AMRAP 

3 DL - 385#

5 Ring Dips

7 GHD SU

Rounds: 10+3+5

Friday 9/12

A1. Front Squat - 5 x 3+

(135-185-225) 255-270-285-300-315+

A2. WTD Chin-ups - 5 x 3

BW-35-55-70-70-70-70-70 (x5)

B. AMRAP Strict Chin-ups - 16 (+4), 14

+

Every :45 for 16 rounds

Odd - 15 Russian KBS - 70#

Even - 5-8 Strict HSPUs

8-8-7-7-6-5-4+1-4+1

Training Cycle 3 Week One - 9/1-9/5

Monday 9/1

A1. Back Squat - 5 x 5+

135-225-265-285-305-325-345 (15)

A2. Press - 5 x 5+

45-95-110-120-130-140-150 (7)

+

EMOM for 12 min +

Odd - 10 CTB PUs    

Even - 25 DUs

Notes: Made it 12 rounds then finished 16 in 18 min. Pushed through to 20 rounds off pace. 

 

Wednesday 9/3

A1. PC - 5 x 5+

180-195-210-225-240

A2. Push-press - 5 x 5+

150-160-170-180-190

+

21-15-9 of

DL - 275#

HR Burpees

Time: 5:00-5:01

Friday 9/4

A1. Front Squat - 5 x 5+

235-250-265-280-295

A2. WTD Chin-ups 5 x 5

60# x 5 x 5

B. AMRAP (-1) Strict Chin-ups x 1

12

C. 10 min AMRAP of:

3 PC - 185#

4 HSPUs 

5 TTB

Rounds: 9+2PC

*Bogged down on HSPUs after round 4. 

Deload Week of 8/25 - 8/29

Monday 8/25 @ Home

A. EMOM for 10 min

Odd - 20 Russian KBS - 70#

Even - Ring Dips x 8-10

10 UB each set 

B. EMOM for 10 min

Odd - 15 GS - 70#

Even - Strict Ring Pull-ups x 4-7

7-7-5-4-3 (26)

+

6 sets of 1 min Sled pulls @ 50#; rest 1 min

Wednesday 8/27

Rotate through circuit EMOM for 12 min

A1. Press x 8

85-95-105-115

A2. Squat x 8

185-215-245-275

A3. BW Pull-ups x 8 

B. 24 TGUs - 55# (3R/3L)

+

Tumbling Circuit x 3 

Somersaults

Backwards Somersaults

Alt Shoulder Rolls 

HS Dismounts

Friday 8/29 @ Home

AMRAP in 15 min @ 80-85% pace:

3 KBS 

3 FS

3 PP 

60# KB - Switch hands each round

Rounds: 19 rounds (finished 20th after time)

+

Sled drag x 1 lap around the block with 50# sled 

Time: approx 6 min

Training for Week of 8/18-8/22

Second Cycle, Week Three

Monday 8/18

A1. Back Squat (430) 5-4-3-2-1+ @ 67-72-77-82-87

(135-225-275) 295-315-335-355-375 (7)

A2. Press (185) 5-4-3-2-1+ @ 68-72-78-82-88%

(95-110) 125-135-145-155-165(4)

B. 20 rep Back Squat - 315#

C. 15 sets of 5 UB CTB for time

8:15 (10 in 4:27)

Wednesday 8/20

A1. HPC (320) 5-4-3-2-1+ @ 55-60-65-70-75-80-85%

(135-185)

225(5)-240(4)-255(3)-270(2)-285(4)*

*straps & belt

A2. PP (235) 5 x 3+ @ 60-65-70-75-80-85

(135-155) 175-185-195-205-215(1)

+

5 RFT of

7 DL - 315#

21 DUs

Time: 3:47

Friday 8/22

A1. Front Squat (350) 5-4-3-2-1+ 

135-205-250-270-290-310-325 (3)

A2. Wtd Pull-ups (95) 5-4-3-2-1+

(BW x 5 x 2) 55-65-75-85-95(1.5)

B. Lizzie +

12-9-6-3

PC - 185#

Ring Dips

Time: (3:15) 3:49

C. AMRAP Strict Pull-ups x 1

13 (-3)

Week Two, Cycle Two (8/11-8/15)

Monday 8-11 

A1. Back Squat (430) 5 x 3+ @ 62-68-72-78-82-88%

(135-225) 275-295-315-335-355 (12)

A2. Press (185) 5 x 3+ @ 57-62-68-72-78-82%

45-95-115-125-135-145-155(6)

+ 

EMOM for 16 min of

Odd -10* CTB Pull-ups (kipping) (80)

Even - 8 thrusters - 95# (64)

*last two sets went 7+3 singles, 5+2+1+1+1

+

Farmer's carry - 100#/hand - AFAP in 1 min; rest 1 min x 3

Wednesday 8-13

A1. HPC (320) 5 x 3+ @ 55-60-65-70-75-80

180-200-215-235-250-265(7)*

*belt/straps for AMRAP

A2. PP (235) 5 x 3+ @ 60-65-70-75-80-85

150-160-170-180-190-200(8)*

*Belted up

+

AMRAP in 10 min of:

3 DL - 365#

5 Ring Dips

7 TTB 

Rounds: 10 + 3 DL

Friday 8-15

A1. Front Squat (350) 5 x 3+ @ 60-65-70-75-80-85%

(135-205) 245-260-275-290-305(5)

A2. Wtd Pull-ups (95) 5 x 3+ @ 60-65-70-75-85%

(BW-45)65-70-75-80-85(3)

+ 

Strict BW AMRAP - 16 reps

+

5 RFT of

3 BW PC - 205#

6 HRPUs

9 Sit-ups

Time: 3:41

+

RKC Planks - 3 x 10 sec; rest 30 sec

Training for Week of 8/4 -8/8

Week One

Monday 8-4

A1. Back Squat (430) 5 x 5+ @ 58-63-68-73-78%

(135-225) 255-275-295-315-335 (15)

A2. Press (185) 5 x 5+ @ 58-63-68-73-78%

105-115-125-135-145(10)

+ 

EMOM for 20 min

Odd - 3 PS - 145#

Even - 7-10 CTB Kipping Pull-ups (Butterfly) 7-10-8-8-10-8-9-8-9-9-8 (94)

+

Farmer's Carry - 100#/hand AFAP in 60 sec; rest 60 sec x 3

Wednesday 8-6

A1. HPC(320) 5 x 5+ (no straps) @ 55-60-65-70-75

180-195-210-225-240(6+5 singles)* *belt 

A2. PP (235) 5 x 5 @ 60-65-70-75-80%

145-155-165-175-185(10)

+

15-12-9-6-3

DL - 315# - (all UB)

Ring Dips - (15-7+5-6+3-4+1+1-3+2+1)

Time: 4:03

+ 

Yoke Carry - 235# AFAP in 60 sec; rest 60 sec x 4

Friday 8-8

A1. Front Squat (350) 5 x 5+ @ 60-65-70-75-80%

(135-195) 225-240-255-270-285 (7)

A2. Wtd Pull-ups (95) 5 x 5+ @ 60-65-70-75-80%

(BW-40) 55-60-65-70-75(4)

+

5-7 rounds of (6)

3 tough PC - 225# (82%)

6 HSPUs

9 TTB

Rest 2 min b/t sets

1:00-0:58-0:51-0:50-1:03*-1:10*

*kicked bench and knocked over clock, TTB - 6+1+1+1

*belted, HSPUs - 5+1, TTB - 5+2+1+1

+

FR carry - 155# AFAP in 60 sec; rest 60 sec x 4

 

Deload Week of 7/28 - 8/1

Monday 7/28

A. EMOM for 12

Odd - Press x 5 @ 65% - 115#

Even - Towel Pull-ups x 6 @ BW

B. Sled Drags - 90#

1 min on, 1 min off x 4

Tuesday 7/29

Warm-up circuit

+

3 rounds of neural charge WU

Plyo bench PUs x 3-5

Broad jumps x 3-5

Ball Slams x 3-5

Vertical Jumps x 3-5

+

A. Perfect Back Squat @ 30X1 - 65% x 3 EMOM for 10 min - 280#

B. EMOM for 12 min

Odd - 5 Bar Dips

Even - 5 Pendelay Rows - 135#

C. Farmer's Carry - 55#/hand to end of soccer field and back x 2; rest 3 min

Wednesday 7/30

2 hour Z1 Hike at Ha Ha Tonka

Friday 8/1

A. EMOM for 10 min 

Odd - FS @ 30X1 - @ 65% x 3 - 225#

Even - Strict Pull-ups x 8

B. emom – 6 min - Snatch TnG x 3 @ 55% (115)

C. emom – 6 min - PC+PP TnG x 3 @ 55% of 1rm perfect form (135-135-145-145-155-165)

D. Front Rack Carry AFAP in 1 min, rest 1 min x 4

E. RKC Planks - 20 sec holds x 3; rest 1 min b/t 

Training for Week of 7/21 - 7/25

Monday 7/21

A1. Press 65%x5, 70% x 4, 75% x 3, 80% x 2, 85% x 1   

115-125-135-145-155x5(+1)-115x17

A2. AMRAP (-1) Strict Ring Pull-ups; 5 sets

11-11-11-11-11

B1. Ring Push-ups @30X1; 5 x 15

B2. Pendelay Rows - 5 x 5    

(135-157) 179-190-200-210-220

C. EMOM for 20 min

Odd - 15 KB Swing - 70#

Even - 10 Burpees

+

1 min Goblet Carry - 70# AFAP x 3; rest 1 min

Tuesday 7-22

A. Back Squat - 5-4-3-2-1+

320-340-360-380-400

B. 20 rep Back Squat - 310#

C. 5 RFT of

7 DL - 315#

21 DUs

Time: 4:49

+

C. 1 min yoke carry - 225# AFAP x 4; rest 1 min b/t carries

Thursday 7-24

A. PC + PP - 75% x 3+1, 80% x 2+1, 85% x 2+1

(135-165-185)205-220-235

B. PC - Max for the Day

250-265-275

C. HPC - Max for the Day

285-295-305 (f)

D. Clean Pulls - x 3 x 4

285#

C. "Heavy Dianne"

21-15-9

DL - 275#

HSPUs 

Time: 6:11 (HSPUs killed me...)

Friday 7-25

A. FS - 5-4-3-2-1+

250-270-285-305-320x3

B. WTD Pull-ups - 5-4-3-2-1+

60-65-70-75-85x2

C. AMRAP Strict Pull-ups - 16 (+1)

+

For time:

20 Back Squat - 225# (:43)

40 T2B (3:08)

60 KBS - 70# (3:52)

Time: 7:11*

*Had a watch malfunction - 3:09 (Squat + TTB) + 3:52 (KBS - Grip was giving out. Done in sets of 10 with about 10-15 sec b/t sets) - Estimated about 10 sec for transition between movements for total time.

+

Trap Bar Carry - 250# - AFAP in 1 min; rest 90sec; x 3

Hands were so raw I had to set the bar down b/c it felt like the flesh on my hands were about to peel off.

Training for week of 7/14 - 7/21

Monday 7/14

A.Press 5 x 3+

125-130-140-150-155(4)

B.Body Rows 

15-12-12-12

+

7 rounds of:

7 KB Swings - 70#

7 HR Push-ups

Time: 3:31

+

3 sets of Goblet Carry - 70#

AFAP in 1 min; 1 min rest 

Tuesday 7/15

A. Back Squat - 5x3+

275-320-335-350-365-380 (4*)

B. 20 rep back squat - 300#

C. 10 RFT of:

5 DL AFAP (TnG) - 315# 

10 GHD

Time: 11:30-45*

*timer malfunction - accidentally stopped it after round 7 around the 6:45-55 mark and had to restart for last three rounds.

D. 3 sets of Trap Bar Farmer's Carry - 225#

AFAP in 1 min; 1 min rest

Friday 7/18

A1. Front Squat - 5x2+

(135-185-225) 240-255-270-285*-300*(5)

*belt

A2. WTD Pull-ups - 5 x 3+

55-60-65-70-75 (5)

+

B. 5-4-3-2*-1* RFT of:

Power Clean - 225#

Bar MU

Time: 6:15

*missed once on set of 2 and twice on set of 1. Had to walk around a bit to recover enough to get em.

+

C. 4 sets of Yoke Carry - 205#

AFAP in 1 min; rest 1 min

+

D. AMRAP Strict BW Pull-ups - 15 (+1)

Saturday 7/19

A. PC + PP - 75%x 3+1 x 2; 80% x 2+1; 85% x 2+1; 90% x 1

(135-165-185) 205-220-235*-250*

B. Clean Pulls 85% x 4 x 3

250-250-250

+

5 RFT of

5 DL - 275#

10 Burpees

Time: 2:59 (not sure if that's a PR or not...part of me thinks I've gone lower)

+

3 sets of OH Carry - 115#

AFAP in 1 min; rest 1 min

Training for Week of 7/7 - 7/12

Wednesday 7/9

A. Back Squat - 5 x 5+ @ 65-70-75-80-85

275-300-325-340-365 (6)

+

10 min AMRAP of

3 DL - 315#

6 Ring Dips

9 Toes-to-Bar

Rounds: 8 + 2 after time 

Thursday 7/10

A1. Press - 5 x 5 @ 65-70-75-80-85

115-125-130-140-150 (6)

A2. WTD Pull-ups - 5 x 5+

45-50-55-60-65 (5)

+

21-15-9 

Spartan Tire Flips

HR Push-ups

Time: 10:08

Saturday 7/12

A. FS - 5 x 3+ 65-70-75-80-85+

225-240-255-270-285 (5)

B. PC + PP - 70% x 3+1x2x2; 75% x 3+1x2

195-205

+

12-9-6 of

Power Clean - 185#

Strict Pull-ups

Time: 4:24 (strict pull-ups were broken after 6 reps...had to fight the urge to kip)

+

5 rounds of

5 DL - 275#

5 Burpees

Time: 1:46