Saturday, December 20, 2014

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

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