OPT: Week 32, Day Three

Friday 1-24
TRAINING:
A. 1 1/4 front squat @ 30X1; 4-5x5; rest 2 min
135-185-205-215-225-235-245-255
B. Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 3 min
WU: 95-125 x 3
WS: 155-170-185-195-205-215
+
3 rounds for time:
20 kbs 2 - Bring in the Black Pearl
20 wall balls - 20/14# to 10 ft
Time: 4:48

OPT: Week 32, Day Two

Wednesday 1-22

TRAINING:
A. Push press Waveload: 10, 3, 8, 2, 6, 1; rest 3 min
135-185-155-205-175-225 (+10) from Monday's ME

All PP were legit...dip, drive, head through lockout...no catch
B. Muscle ups; 3-4 (2) unbroken reps on the min for 15 min 

Scaled to 2 UB reps on the min - No misses, hard kip, but no misses
+
10 rounds for time:
10 toes to bar
10 hand release push ups

Time: 12:15

Notes:

per OPT, first 3 rounds were UB on both movements...from there it went down like this...

TTB: Rounds 4-5 were 5UB TTB + 5 TnG, after that it was 3-4 + TnG for the rest. After the first 3-5 UB I was just doing one TTB, swing the arms down and back to the bar and repeat. 

HRPUs: They hack me off b/c you'd think they would be easy, but they just suck the life out of me. I started fatiguing out and taking longer between the reps as the rounds piled up. 

This was one of those metcons where fatigue on the movements were the definite limiter not the engine driving it. I wasn't really breathing hard by the end due to the reps being so broken.

OPT: Week 32, Day One

Monday 1-20

TRAINING:
A. jerk balance - 5 sets of 3; rest 1 min - low load, high efficiency

95-115-115-135-145-145-155-155-165
B. push press - build to a max in 12 min - MAX 6 attempts
185-195-205-215

+
6 sets - change order per set @ 90% each set: rest 4 min btw sets
[25 WB's -20/14# to 10ft, 20 PP - 95/65#, 25 KBS - 1.5/1 pd, Row 400 m, 4 x 20 unbroken DU's]

25 WB
20 PP - 95#
25 KBS - 60# KB
40 SDLHPs - 45# BB
4 x 20 UB DUs
rest 4min
+
25 KBS - 60# KB
20 PP - 95#
40 SDLHPs - 45# BB
4 x 20 UB DUs
25 WB
rest 4min
+
4 x 20 UB DUs
25 WB
40 SDLHPs - 45# BB
20 PP - 95#
25 KBS - 60# KB
rest 4min
+
40 SDLHPs - 45# BB
4 x 20 UB DUs
25 WB
25 KBS - 60# KB
20 PP - 95#
rest 4min
+
20 PP - 95#
4 x 20 UB DUs
25 KBS - 60# KB
25 WB
40 SDLHPs - 45# BB
rest 4min
+
25 WB
20 PP - 95#
25 KBS - 60# KB
40 SDLHPs - 45# BB

20 PP - 95#
4 x 20 UB DUs

Notes: 

Had to stay home with a sick kid today. Fortunately I could do the workout as Rx'd at home. It was nice and I had all the necessary equipment. 

It took me a bit to feel out the Jerk Balance. I chalk outlined my split stance and my starting point so I could work on accuracy and proper depth on the drive and step forward.

ME Push Press was a legitimate push-press with not catch, all drive. Can't say that about all my past attempts.

The metcon was a slog. Felt like I slipped into survival mode and just got through it. All KBS and SDLHPs were UB. It took me until round 3-4 to realize I couldn't do DUs in the garage like I do in the wt. room. The ceiling is too low. After I figured out I need to bring my knees up instead of jump higher I hit the sets UB. Before that they were pretty split b/t UB and one break.

PP was strict with complete lock-out over head and the ears through the elbows. No dip to catch.

Skill and Functional Work

Saturday 1-18

WU: KBS + Elephant Walks (10/1, 8/2, 6/3, 8/2, 10/1)

TRAINING:
Muscle-ups x 30 reps in 20 min

(Averaged 1 every 40 sec)

+

21-15-9-6-3 reps of:

TIre Flips

Box Jumps (on tire)

Did not time (DNT)

+

5 rounds of:

Prowler sprints D/B/D - 90# (alternating high/low hand position)

rest 1:30 b/t rounds

Notes:

Next week skill work will be Inverted Position work, HSPU variations (rings, , and Rope Climbs...maye some TGUs, jumping and throwin...and might slide in some Farmer carry's using a barbell...we'll see.

OPT: Week 31, Day Three

Friday 1-17

TRAINING:
A. 3 sets @ 95%:
10 TnG DL AFAP - 40% 1RM (225#)
AD 20 sec MAX effort (Plate Push - D/B/ + 1/2D)
rest walk 4 min
+ (4-5min rest b/t)
B. 3 sets @ 95%:
10 heavy russian swing (100#)
Row 20 sec MAX effort (10 Burpees AFAP)
rest walk 4 min
+ (4/5min rest b/t)
C. 3 sets @ 95%:
10 PS - 30% 1RM TnG AFAP (65#)
Run 20 sec @ 95% 
walk rest 4 min
+ (4-5min rest b/t)
D. Dianne: 
21-15-9
DL - 225#
HSPU

Notes: 
None of this was stellar...Felt like something was missing the whole time. Not sure if it was because there were only 3 rounds/IWT, the loads were too light, rest too long, combination of it all, or what? I rested the minimum allowed and only rested about 4-5min between IWTs. None of it really fed the animal today...

The DL was fast and snappy, Russian swings were quick and easy (unfortunately no option to go higher...maybe increase volume next time or switch to a power clean next time) and PS was just a quick Muscle Snatch...

Rested about 4-5 min and hit a quick (or slow if you compare to my previous times) Dianne afterwards. Hit the wall after the first set of 21 HSPUs...which I figured would happen. I should have gamed it better to avoid muscle failure, but my stubbornness prevailed as usual. First round was completed in less than 45 sec...had to break up the 15 and 9 HSPUs so bad that the DL became a non-factor. HSPUs were a definite limiter on this WOD. Need to commit to incorporating submaximal sets regularly throughout the day if I want to improve or get back to where I once was.

OPT: Week 31, Day Two

Wednesday 1-15

TRAINING:
A. BS @ 3011; 10,10,10,10,10; rest 3 min
285-295-305-315-325
B1. Press @ 12X2; 4-5 x 3; rest 30 sec
135-145-155
B2. CTB chin ups - AMRAP (-2) x 3; rest 3 min
12-12-12
+
15,12,9 @ 100%:
PC - 115# - all UB
Burpees
Time: 3:34

Notes:
Ran out of time to do the second round of the metcon. Probably should have pushed the CTB and the burpees harder.

OPT: Week 31, Day One

Monday 1-13
TRAINING:
A. CJ - build to a moderate 2 in 10 min
135-185-205-225-235-245(f on J)
B. CJ - 1 emom - 80% 1RM - 10 sets
235# (+10 from last time)
C. PS x 1/Sn Bal x 3 - build to a solid 3 in the Sn Bal - low/moderate high speed
135-135-145-155-165-175-185
D. build to a 5RM per arm in the TGU - KB
 55-70-85 (Rx5UB, Lx2+2+1)

Notes:
CJ work was...eh...can tell I habent done it in a while. The first rep felt good, the second was sketchy. Felt like I could have definitely carried it higher if it were singles.

EMOM work was solid, no misses.

Tried not to "heave" on SB, but once I hit 155 I had a slight dip and drive prior to driving under it.

Left side was wobbly on the way down with the 85# so I broke it up.

Saturday Kettlebell Complex

Saturday 1-11

5 x 3 min work and 1 min rest of:
5 Russian KBS
5 Front Squats
5 Push Press
Alternating arms starting with right.
Used 55# KB

Rounds (including both arms): 3.5-4-3-3-3
+
HS practice

OPT: Week 30, Day 3

Friday 1-10

TRAINING:
A. PS - build to a 5RM TnG in 12 min
95-125-140-150-160-170
B. HPC below knee cap - 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps
185-205-225-240-250(1)
+
5 sets:
10 bench press
145-155-165-175-185
Row 400 m @ 90%
rest 2:30

Notes:
I should have pushed the BP higher. With the SDLHP and the "UB and increase each set" figured in I wasn't sure where to start and how I wouldend up.
 

OPT: Week 30, Day Two

Wednesday 1-8

TRAINING:
A. BS @ 30X1; 2-3 x 3; rest 3 min
135-225-275-305-325-350-375
B. squat clean - start at 50% 1RM - add slow per minute to a MAX in max 10 min
150-165-180-195-210-225-240-255-270-285-300(f)
C. amrap WB - 20/14# to 10ft - 1 set max effort for reps
76 - should have pushed through to 80+. Mentally weak.
D. amrap Pull Ups - 1 set max effort for reps
33 COVP Pull-ups
E. amrap DU's - 1 set max effort
6+34+7+43+18

OPT: Week 30, Day One

Monday 1-6
TRAINING:
A. HPS off high blocks - build to a tough single in 10 min
95x2, 135x2, 155x2, 175x2, 185x1, 195x1, 205*x1, 215*x1, 225*x1
*used straps
B. Sn Gr DL @ 31X1; 2-3 x 4; rest 3 min
225-245-265-285-305-325-345
+
4 sets @ Z1-Z2 pace - DIFFERENT order per set of : 
20 Wall Ball (20#), 20 Hand Release Push-ups, 20 Split Lunges, 20 KB Press (45#), 50 SLDHP (45#)
rest 3:30 b/t sets 

OPT: Week 29, Day Four

Saturday 1-4

TRAINING:
A. 1 & 1/4 BS x 65% x 3 x 10 @ 21X1; rest 45 sec b/t sets
135x3, 225x3, 250x3, 275x3x10
B. OHS @ 42X1; build to a moderate triple in 5 sets
45-95-135-155-170-185-200-215
C. EMOM - 8 min - 8 CTB chin ups
D. EMOM - 12 min
odd - 6 tough KB snatch R (70#)
even - 6 tough KB snatch L (70#)

Notes: 
Fought the urge to take the squats higher, so instead I really tried to focus on speed out of the hole. With the 45 sec b/t sets it became legit.

Started too light on the OHS. Probably had another 10# in me if I were going for a true 3RM at this tempo, but my left shoulder was getting a little shaky so I called it good. Felt good to sit in the hole and stretch though.

EMOM work was legit. 
 

OPT: Week 29, Day Three

Thursday 1-2
TRAINING:
A. emom - 20 min
odd - HPC x 2 moderate weight waveload
175-185-195-185-195-205-195-205-215-225
even - 7 T2B
B. emom - 18 min
odd -  5 DL TnG moderate same loads throughout
385#
even - 7 ring dips kipping
C. emom - 20 min
odd - KBS russian tough x 10 (100#)
even - 10 burpees AFAP

Notes: Hands are toast.