OPT: Week 37, Day Two

Wednesday 2-26
TRAINING:
3 sets 
10 KBS russian heavy - 100#
5 burpees AFAP 
Plate Push - 45# D/B
rest 4 min
+
3sets 
5 60-70% of 1rm PS TnG 
135-145-150
5 no push burpee box jump 20" AFAP 
15 SDLHP - 45# BB
rest walk 4 min
+
3sets 
5 SC 65-75% of 1rm TnG 
195-205-215
6 chin ups AFAP 
10 burpees AFAP 
rest 4 min
+
Week 2 Sprint Protocol
20 on, 10 off
10 on, 20 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, Recover

OPT: Week 37, Day One

Monday 2-24
TRAINING:
A. 1-1/4 BS @30X1; 5, 5, 5; rest 3mins
135-185-225-245-265 
B. close grip bench press @30X2; 4-5 x4; rest 3mins
135-165-190-205
C. emom - 12mins 
odd - 4 DB push press tough - 65#
even - 10 KBS - 70#
+
10 rounds for time 
10 ring dips 
10 situps
10 air squats 
Time: 10:41

+

Sprint Work; week 2
20 on, 10 off
10 on, 20 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, Recover/walk

Saturday at the Farm

Saturday 2-22
5 rounds of:
20 sec HS hold + AMRAP HSPUs
11-9-8-6-6.5 (40)
20 sec chin-up hold + AMRAP chins
8-7-5-4-4 (28)
20 sec Ring dip support + AMRAP Dip
9-8-5.5-4-3 (29)
Rest 2min b/t movements and rounds
+
Sprint Work; Week 1, Day 6
20 on, 10 off
10 on, 20 off
15 on, 15 off
20 on, 10 off
10 on, 10 off
10 on, Recover/walk

OPT: Week 36, Day Two

Wednesday 2-19

TRAINING:
A. Press x 1/PP x 2/SJ x 2; rest 2mins x 4-5sets perfect form 
135-145-155-155-155
+
5 sets 80-90% effort
30 SDLHP - 45# BB
15 KBS - 55#
15 SA KB Push Press - 55#
15 box jumps (step down) - 24"
15 SA KB Push Press - 55#
15 T2B
15 Wall ball 20# - 10' target
rest 4-5mins 

Notes:
All movements done UB except the T2B on the last set. Went 10+2+1+1+1. Rested 4 min b/t rounds. Each round was around 5 min of work time.
 

OPT: Week 36, Day One

Monday 2-17
TRAINING:
A. Hang snatch pull x 1/Hang squat snatch x 1; x 5-6sets; rest 90sec 
135-140-145-150-155-160
B. PC cluster 2. 2. 2; rest 10sec btw reps/rest 3mins x 3 
185-205-220*
*form was degrading so I stopped
+
2 sets 
10 DB bench press @20X1 (75#,80#)
Run 400m (1:51, 1:48)
rest 2:30 
+
5, 4, 3*, 2, 1 for time 
PC - 220#
Bar MU 
Time: DNT

*tore a callous on 3rd rep. I did the set of 2 PC, but went to do the Bar MUs and I didn't have the gumption to push through it. I turned around and did the last PC then taped my hand and did the remaining 3 MUs.

Also had 3 misses initially on the set of 5 before I pulled it together. All BMUs were done as singles.

This is the second time I've done this. Next time these come up I'm wearing gloves or taping.

PM Sprint Work
2 rounds of:
20 on, 10 off
10 on, 20 off
15 on, 15 off
20 on, 10 off
10 on, 10 off
10 on, Recover
Walk 1 lap b/t rounds

OPT: Week 35, Day Four

Saturday 2-15
TRAINING:
A. FS @31X1; 3-4x3; 65% of 1rm; rest 2mins 
230# x 4 x 3
B. FS @31X1; 3-4x3; 75% of 1rm; rest 2-3mins 
265# x 4 x 3
C. FS @31X1; 2-4x3; 80-85% of 1rm; rest 2-3mins 
280 x 4, 290 x 4, 300 x 3
D1. Push press cluster 2. 2. 2 x 3; rest 10sec btw 2's/rest 90sec 
135-155-175-190-190
D2. Wtd chin up cluster 3. 3. 3 x 3; rest 15sec btw 3's/rest 90sec 
35-35-35-35-35
+ 
3sets 
40 DU 
20 Front rack reverse lunge 135/85# 
7 HSPU
rest 90sec
Time: Approx 3 min/round

OPT: Week 35, Day Three

Friday 2-14 
TRAINING:
A. Snatch pull cluster 1. 1. 1 x 3; rest 10sec btw reps/rest 2mins 
135-185-215*-235*-255*-275*
* Used straps
B. build to a tough double squat clean from high blocks rest 10sec btw reps - 12mins*
185-215-235-255-275*-285*-295* 
* took about 15min, belted on the last three sets
+
Airdyne @ 75-80% for 4min 
rest 2mins 
3 rounds for time 
15 burpee box jump overs 20-22" 
10 PC 135# (UB-UB-UB)
10 shoulder to overhead 135# (UB-UB-UB)
rest 2mins 
Airdyne @ 75-80% for 4min

Time of Metcon in the Middle: 12:50

Notes:
Hadn't done snatch pulls in a while. Probably should have warmed up better. Felt good by about the 3 set. The first two felt awkward. 

Had to modify the cleans. It was Rx'd to be Squat Cleans off High blocks with 10 sec b/t reps. I did High Hang and dropped it then picked it back up after about 8 sec for the second rep.

Subbed Airdyne for the 800m run. It was raining a bit...and that is all it took to discourage me. The burpee box jump overs were done over the gold/blue wooden box. It isn't quite 24 inches. Maybe 20-22" They were defintely the point at which I bogged down. I resorted to almost a controlled 5-point burpee followed by a jump-over...then let my momentum carry me into a 3-4 step walk, turn around and repeat. Slow and methodical...

OPT: Week 35, Day Two

Wednesday 2-12
TRAINING:
A. emom - BS @20X1 60% of 1rm x 2-3 - 8mins 
255-275#
B. OHS @30X1; 1 every 90sec start at 65% of 1rm add 10#/ 90sec until max 
165-175-185-195-205-215-225-235-245
C1. wtd chin up 2-3 x 3; rest 90sec 35-45-55-65-75-85(x2)
C2. wtd dip 2-3 x 3; rest 90sec
35-55-65-75-85
D. SA DB bent torso row @20X1; 6-8/arm x 3; rest 45sec btw arms 
80-90-100-100-100#
E. FLR on rings accumulate 4mins 
1:15 + 1:00 + 1:00 + 1:00 (9:10)

OPT: Week 35, Day One

Monday 2-10
TRAINING:
A. emom - 12mins 
odd - PS TnG x 5 55-65% perfect form 
125-125-135-135-145-145
even - 3-4 Bar Dips - 70% of 1RM @20X1  45-45-55-55-65-65 (x 4's)
+
B. emom - 16mins 
odd - 10 burpees 
even - 8 T2B 
+
C. emom - 16mins
odd - Shuttle Runs - D/B x 2
even - 12 situps 
+
D. 10mins 80% effort 
1 TGU/arm - 1.5pd 
5 DL TnG - 205#
10 box jumps TnG - 20"
Total: 8 rounds

OPT: Week 34, Day Three

Friday 2-7

TRAINING:
A. BS @30X1; 5.4.3.5.4.3; rest 3mins 

135-225-275-315 x 5

365(5)-380(4)-395(3)-375(5)-385(3)-400(2)
B. emom - 12mins 
odd - Squat clean TnG x 3 65% of 1rm (195#)
even - 1MU + 3 ring dips + 1MU + 3 ring dips 
+ 
10 -1 for time 
Wall balls 20/14# 10' target 
Chin ups (COVP)

Time: 4:41

OPT: Week 34, Day Two

Wednesday 2-5

TRAINING:
A. Squat Clean - 10 x 2; rest 3 min
135-185-215-225-230-235-240-245-250-255-265*-275*
*belted up
B. for time:
30 squat clean - 90% of highest double in part A - 245#
12:45 - no misses. 
C. 225# PC x 10 
Time: 1:45


Notes: 
A - Felt like I had another 5# for sure...maybe 10# on the doubles. The second rep out of the hole was a little tough and not as fast as the others. OPT notes said all working sets so I interpreted that as not a ME attempt so I stopped there.

I would drop the weight b/t reps and made sure I had a good, tight set-up before pulling the weight...so I may have taken between 3-5 sec b/t reps. 

B - Didn't push too fast on the 90% 30 rep AMRAP in an attempt to avoid misses. Just tried to keep moving. As far as amount of rest b/t reps, I would hit one rep, drop it, step off the platform and walk to the wall and then back for another. Just tried to keep moving. First 10 were done in 3 min, last 20 took 8:45. Went from around 3.33 reps/min in the first 3rd to an average of 2.35 reps/min overall by the end.

C. Had the idea to do a 4min PC AMRAP with a 225#, but I hit rep 7 or so and started looking like a starfish on the catch so I just stopped at 10 reps. First 5 were done in 30 sec. If my initial goal was 10 resp I would have pushed faster, but like I said, form was degrading so I just limped through to 10 and called it a day.

OPT: Week 34, Day One

Monday 2-3

TRAINING:
A. Push press; 3x3; rest 2 min
115-145-165-185-200-215
B. Wtd. Dips; build to a 5RM 
40-55-65-75(4)
C. Weighted supinated chin up clusters 5.5.5x3; rest 45 seconds/rest 3 min
25-25-25
+
3 rounds for time:
15 toes to bar (UB-UB-8+7)
15 strict hspu

Time: 6:43

Notes: 
I think my Push-press is getting stronger. Last time I did it I hit 225 for a single and today hit 215 for a triple pretty solidly...no dip to catch just a drive and lock-out.

I crapped out on the HSPUs...I did 10+3+2 on the first round and it was 1's, 2's, and 3's as I could muster them on the other two rounds. 

Superbowl Sunday WOD - Functional Training

Sunday 2-2

TRAINING:
5 rounds of:
10 Spartan Tire Flips (w/ a jump through the tire)
Rest 3 min b/t sets

(Approx. 90 sec of work/round)
+
8 rounds for time of:
5 Burpees
10 Sledge Hammer Swings - Alternate sides each round

Time: 5:06

Notes: Lot's of functional work today. Done at home in the driveway. Had to use the sledge to break up the ice frozen in the tire first. This was fun though...felt pretty barbaric...you know...in the elements, swinging, jumping, lifting and shoving things. Had ice forming in the beard and bits and pieces down my back by the end of it (insert manly grunt here...). Loads of fun though!

Saturday WOD

A. BS + BJ - 3+3 x 5
135-225-275-315-335-355-375-395
B. CJ 80% - EMOM for 10 min
240#
+
5 Rounds of
10 HSPUs
15 KBS - 70#
20 UB DU
Rest 2 min b/t rounds

Notes:
Felt good to get back in and squat. Wanted to push it higher, but left it on the table. CJ work was legit too.

IWT work was good. All UB reps except last set of HSPUs...went 8+1+1. Didn't really hustle between movements, just stayed moving. Started out at 1:15 of work time and seemed to lose, on average, about 3-5 sec each round. Mostly from pausing in the HSPUs trying to go UB.

OPT: Week 33, Day One

Monday 1-27
TRAINING:
A. Wtd Chin Up pronated medium grip - build to a 1RM (3-2-1-3-2-1)
BWx5, 45-60-75-60-75-90-100(F)
+
5 rounds of:
10 HSPUs
10 DL TnG - 315#
150# prowler sprints - D/B (High-Low)
rest 1:30 b/t sets