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