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
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)
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
B. Strict pullups – 5×5-8
6-6-7-6-6
C1. Farmers walk – 3x100m – HEAVY – no rest
C1. Farmers walk – 3x100m – HEAVY – no rest
70/hand
C2. GH hip extension – bodyweight – 3×8-15 – no rest
C2. GH hip extension – bodyweight – 3×8-15 – no rest
15-15-15
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Airdyne 30 seconds – 90%
Airdyne 30 seconds – Z1 Spin
x10
Rest 2 minutes
x2
+
Airdyne 30 seconds – 90%
Airdyne 30 seconds – Z1 Spin
x10
Rest 2 minutes
x2
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