OPT: Week 41, Day One

Monday 3-24

TRAINING:
A. Segment snatch pause 2sec at mid thigh then snatch; build this to a max in 12mins 
135-155-165-175-185-195-205
B. build to a tough single snatch balance in 10mins 
135 x 3 x 12 EMOM
C. emom - PS TnG x 4-5 60-65% of 1rm - 6mins 
140#
+ 
15, 12, 9 for time 
OHS 115/75# 
burpee 
Time 3:27
+
Tabata Airdyne Sprints 
8 rounds of 20 ME, 10 sec spin

Wendler 5-3-1

Saturday 3-22
TRAINING:
Wendler 5-3-1
A. Press - 5-3-1+ 
WU: 45-95-125 x 5
WS: 135-155-175(f)-135(3)
B. DL - 75% x 5, 85% x 3, 95% x 1+
WU: 135-225-295 x 5
WS: 355 x 5, 405 x 3, 455* x 10
*belted
C. PC x 1/PP x 1/SJ x 2; rest 90sec x 5-6 sets; build per set
135-185-195-205-215
D. Ring Dips - 4 x 15; rest 3 min
15-15-15-11+2+2
E. Strict Ring Pull-ups - 6 x 5; rest 1 min
+
EMOM for 20 min
Odd - 10 Burpees
Even - 20 UB Russian KBS - 70#

OPT: Week 40, Day Three

Friday 3-21

TRAINING:
A. Build to a tough single High Hang Clean in 10mins
135-185-215-235-255-275-295-315
B. Front squat @32X1; 5, 4, 3, 2, 1; rest 3mins
225-240-260-280-300
C1. Press x 1/Push press TnG x 2; rest 90sec
135-145-155-165
C2. Strict chin up amrap in 1min; rest 2mins x 4
17-15-15-15
+
2 sets 80-90% effort
Row 400m
20 GHD situps
20 Front rack reverse lunge 135/85#
HS walk 10m
rest 1min

OPT: Week 40, Day Two

Wednesday 3-19

TRAINING:
A. build to a 5rm TnG Hang snatch in 10mins 

95-115-135(3)-135*-150-165 (3+2)

*Used straps from here out. TnG feels a bit weird from the hang. Felt like I could have gone substantially higher if it weren't to be TnG.
B. PC cluster 1. 1. 1. 1; rest 10sec btw reps/rest 3mins x 3 

210-225-240-255(3)
+
2 sets 90% effort 
Airdyne 800m - (1:20, 1:21)
21 kb swings - 70#
rest 2:30
+
3 rounds increase time per round show in splits
5 PC 225/145#
7 burpees
Row 200m 

Time: 5:35

Splits: 1:55*, 145, 140

Notes:
I had to stop and put on some shorts after the 3rd rep of the PC on round one. I just had my compression shorts on and when the bar made contact at the jump point on my clean it felt as if the bar was sticking and coming to a halt and taking skin with it on the jump/pull. Lesson learned!

OPT: Week 40, Day One

Tuesday 3-18

TRAINING:
A. build to tough single squat snatch in 10mins 
135-155-175-195-215* got it after 2 misses
B. take 77% of A complete 1 snatch every 30sec for 10 sets 
165 x 10
+
for time 
10 T2B (UB)
90 DU (3 sets)
20 T2B (UB)
60 DU (2 sets)
30 T2B 7 + Singles
20 DU (Actually did 30 UB)
Time: 6:19

Windler, Week 2

Saturday 3-15

TRAINING:
Windler 5-3-1
A. Press x 3 3
45-95-115-135
135-145-155(4)-135(10)
B. DL - 70% x 3, 80% x 3, 90% x 3+
WU: 135-225-285
WS: 335-385-430(x10)
C1. 15 Supinated Body Rows x 5; rest 2 min
C2. 20 HRPUS x 5; rest 2 min
D. 3 sets of 20 wtd plate twist step-ups - 24" box

OPT: Week 39, Day Three

Friday 3-14
TRAINING:
A. BS @30X1; 3, 2, 1, 1; rest as needed 
135-225-275-315-345-365-385-405-420(f)
+ 
100 DU - 2 min
rest 2mins 
15m HS walk (rack to rack)
20 BB front rack walking lunges 135/75# in 2 sets 
10 wall walks 
20 BB front rack reverse lunges 135#/75# in 2 sets 
10 burpee (bar) MU 
20 thrusters 135#/75# in sets of 2 
rest 2mins 
100 DU - 1:45

Total w/rest time: 22:45
Chipper time: 16:30
+
Airdyne Intervals - 30/30 x 6
Spin @ Z1 - 5 min

OPT: Week 39, Day Two

Wednesday 3-12

TRAINING:
WU: box jumps, ball slams
A. build to 1rm PC in 8 mins start clock when at 50-60% of 1rm
185-215-235-255-275
rest 2mins 
B. 8mins amrap PC 90% of A 
250 x 25 (30 in 9:25)
+ 
Airdyne Sprints
30 sec AFAP, 30 sec Spin x 6
+
8 min AD Z1 (70-72 RPM)

OPT: Week 39, Day One

Monday 3-10

TRAINING:
A. Split jerk build to 80% of 1rm in 10mins 
235#
B. 1 Split Jerk - EMOM for 5 min
225#
+
4 rounds for time 
Row 500m 
20 burpees 
Time: 10:41*
*rested 10 sec b/t rounds. Burpees were slow and steady. All rows took about 60 sec done UB.
+
Sprints
20 on, 10 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, 45 sec off
+
5 min Airdyne @ Z1

OPT-ish: Week 38, Day Three

Saturday 3-8

TRAINING:
A. FS @ 30X2 x 2 x 10; rest 45 sec b/t sets
WU: 45-135-185-225-250
WS: 275-275-280-280-285-285-290-290-295-295
*belted on all work sets
B. Deadlift - 5-5-5+ @ 65%, 75%, 85% of 475# (90% of 525)
WU: 135-225-275
WS: 310-360-405x10**
**Belted on the 405, Stopped at 10. Felt like I had another 3-5 reps in me.
+
Repeat of WOD from 2-17:
5-4-3-2-1
PC - 220#*
Bar Muscle-ups
Time: 6:07
*No belt, zero misses, and all callouses intact...
+
Airdyne Sprints
30 AFAP, 30 sec spin x 10 rounds (min)

Notes: First day back after at 3-day Hiatus. Felt good. Low right back still feels a little off. Thought some DL might make it feel better. We'll see. Decided to repeat the WOD I was unable to finish or time. It was a much better outcome this time.

OPT: Week 38, Day Two

Tuesday 3-4

TRAINING:
A. build to tough single Clean and jerk quick Not a 1rm 
135-185-205-225-240-255(clean only)
B. emom - 65% of 1rm clean and jerk x 3 - 5mins 
185#
C. emom - 70-75% of 1rm clean and jerk x 2 - 5mins 
215#
D. emom - 75-80% of 1rm clean and jerk x 1 - 5mins 
235#
+ 
8 (+2) rounds for time 
3 PS - 155# (TnG)
3 MU (singles)
3 high box jumps sd - 30"

Notes: 
Went back-back today. I could definitely tell. I just muddled through it today. Did the metcon more for completion than for time. Goal was to do the MUs with no misses, which meant I was doing singles all the way through. I would do one walk to the marker board and put a tally and then do another etc.

OPT: Week 38, Day One

Monday 3-3

TRAINING:
5 mins 80% effort 
3 wall walks 
5 box jumps 30" sd 
FW heavy/arm 30m 40m (D/B) - 80#

Outcome: 3 + 2 WWs - finished round 4 after time.

rest 5mins 

10 mins 90% effort 
Row 200m (20 SDLHP - 45# BB)
2 MU 
5 KBS PS/arm 1.5pd (55#)

Outcome: 5+20+1 (finished 6th after time)

rest 5mins 

5 mins 100% effort 
7 wall balls 20#  - 10' target 
5 burpees 
Outcome: Approx 8 + 5-6 WBs
+
Sprint Work; week 3 (x's 2 on the Airdyne)
20 on, 10 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, Recover/walk

Notes: 
Did work today. The first one wasn't bad at all. Actually went D/B so the FW ended up being 40m instead of 30m as Rx'd. Probably should have went heavier on the FW. 

OPT said to try to stay UB on the MUs. I only got through the first 2 rounds UB and narrowly missed rep 2 on round three. Not sure what I could have done differently to stay UB other than slow WAAAAAY down and take a long break between the SDLHP and the MUs. Instead I just did two singles.

What can I say about the last one...WB's and Burpees...dislike them both. Lost count in the middle, but I'm pretty sure I got 8 + 5-6 WB shots before the timer went off.

With the road conditions I opted to go to the wrestling room and do the sprint protocol on the Airdyne. Doubled the work since it was on the Airdyne. I did spin @ Z1 for about 4 min before, 5 min b/t, and 5 min after the second round.

Saturday @ Home WOD

Saturday 3-1

EMOM for 20 min
Odd - 12 KBS - 70#
Even - 10 Burpees
+
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
+
Single Arm Farmer's Carry - 70#
Front steps to corner and back/arm
+
5 sets of
12 KB Rows/arm - 70#

OPT: Week 37, Day Three

Friday 2-28
TRAINING:
A1. BS @30X1; 5, 4, 3, 2, 1; rest 30sec 
135-225-275-315-350-370-390(2)-390(1)-365(1)-315(5)
A2. Strict chin up amrap in 30sec; rest 3mins 
15(pro)-12(sup)-10(mix)-9(mix)-8(pro)
B. emom for 8 min - thruster 115/75# x 6
C. emom - 8mins 
odd - 1 rope climb 15' 
even - HSPU 8 
+ 
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

Notes:
Squats didn't go as planned. Not sure if it is all the extra sprinting or the pull-ups between, but I just felt tired and my low back was tired from Wed w/o.

Scaled the last EMOM to one rope climb instead of 2. All HSPUs UB except last one. Went 5+1+1+1.