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