OPEX Being - Week of 1/19 -1/23

Monday 1/19- OPEX Being 

A. back squat @30X0; 5, 4, 3, 2, 1; rest 3mins

WU: 135-185-225-275-315 x 3's

WS: 335(5)-355(4)-375(3)-395(2)-415(1)

B. emom – hang power snatch TnG x 5 95/65# – 5mins

95-95-95-95-95

C. emom – PS 115/75-135/95# 1. 1. 1. 1 – 5mins

115-125-125-135-135

D. emom – PS 1. 1 pick your start and build per min – 5mins

145-155-165-175-185

E. 3mins max DU

Total: 194 in 3 min, 200 in 3:05 (Strung 101* DUs UB w/in 1st min, then sets of 20, 21-23-20-14-6)

+

21, 18, 15, 12, 9, 6, 3 for time of:

No-PU-Burpee-Box Jump (little box)
pushups not HR

Time: 9:06

Notes: 415 is heaviest single I've done in a while, 101 UB DUs is a PR

Wednesday 1/21 - OPEX Being 

A. 1 SJ every 30sec from blocks 65% of 1rm – 3mins

185-185-185-185-185-185-185

B. 1 paused SJ every 30sec from blocks 70% of 1rm – 3mins 2 sec pause in bottom of dip drive

200-200-200-200-200-200-200

C. SJ from blocks start at 75% of 1rm add 10# every 90sec until max (*for the day)

215-225-235-245-255 (+10 from last time)
+
9min amrap
3 thruster 95/65#
3 TTB
increase reps by 3 every round

Outcome: Got through 18 reps on each

Notes: Taking baby  steps on the SJ...put on 265 and stood up with it. Could tell I had mentally switched gears so I didn't even attempt it...trying to build confidence as much as strength...

Friday 1/23 - OPEX Being 

A. heaving snatch balance build to a tough perfect single in 8mins

45-95-115-135-(145-155-175-185-200-210)

B. hang snatch build to a max in only 5 attempts in 12mins you may warmup as much as you want

95-115-135-155-175-(185-195-205-215-225)

C. death by (power) clean and jerk 135#

Rounds: 10 + 5 in the 11th minute
+
12mins 80-90% effort
Row 200m (20 SDLHP w/ 45# BB)
AD 20cals (20 Burpees...and they sucked. Just tried to survive them)
10 box step ups 24"

Rounds: 4+20 SDLHP + 10 Burpees

Notes: felt like I had more in me on the Heaving SB but ran out of time. I missed on 220# but think if I wasn't rushed and thinking anout what was next and needing to move on so I didn't run out of time, I could have gotten it and maybe a little more. I was shooting for 225 today. Far cry from my best ever at 300#.

225# on any variation of Snatch is a recent PR. Last time it hit 225# in a Santch variation was a Hang Power version last year sometime and I used straps. This time was a full version with no Straps. Not apples to apples, but the closest comparison I have. Would really like to hit 230-235 again at some point.

OPEX Being - Week of 1/12 - 1/17

Monday 1/12 - OPEX Being 

A. BS @30X1; 2, 2, 2, 2, 2; rest 2-3mins

135-225-275-305-325-345-365-385-405x1-405x1

B. Hang Snatch 2, 2, 2; rest 3mins

95-135-155-165-175-185

+
10min AMRAP (in garage)
60 bar facing burpees - aim for 5 min

30 OHS 120/90# - aim for 1 min

10 MU - go for it remainder of time

1 Round + 2 BFBs

(Compare to 5/18/11 of 60 BFBs + 30 OHS + 8 MUs)

Notes: had to leave and do sub plans after squats. Finished Tester in garage. Couldn't feel my hands by the end...

Wednesday 1/13

A. PC build to a max in 10mins

WU: 45-95-115-135

WS: 185-205-225-240-255-265(miss) (255 @ 10min mark; attempted 265 at approx 12 min)

rest 3mins

B. PC amrap 4mins 90% of A - 1 rep q 10 sec

90% of 255# - 230# x 17 in 4 min, (30 reps in 9:45)

rest as needed (10 min)

4 min cap – 5 rounds for time:
8 clean and jerks 95/65#
35 DU

Total Rounds: 3+8 PC/J (1st round was in :52 sec. All PC/J UB, DUs UB for first two, then 20+15 ish on last 3 sets. Really lost time b/t transitions and on latter rounds of DUs - breathing too much I guess)

Finished last two rounds in 7:11 (3 min to do 1.5 rounds...cruise control was apparently on.

Notes:
Really sucked it up on the PC today. Not sure what the deal was. I really thought I would be around 275#. Felt like I had no jump and the weight was too far forward on the first pull. Felt like my butt rose too fast causing the weight to move away during the jump phase. 

Need to remember to maintain big toe contact and flare knees to stay more upright during the pull.

At home in garage...

4min 80% effort:
10 box jumps 24/20″ sd
10 kbs 1.5/1pd

Rounds: 4+ 8 BJ...finished round in 4:23

Friday 1/16 - OPEX Being 

PS 3, 2, 1, 1; rest as needed

95-115-135(3)-155(3)-175(2)-185(1)

+

10mins as many reps as possible:
75/45# Snatch, 30 reps
135/75# Snatch, 30 reps
165/100# Snatch, 30 reps
210/120# Snatch, as many reps as possible

Reps: 30-30-9 (finished 30 reps @ 165# in 18:42)

Saturday 1/17 - OPEX Function 

A. Build to a tough 5 on DL

135-225-275-315-365-385-405

B. Strict COVP Pull/Chin-ups - 4 x 10

10-10-10-10

+

21-15-9

Russian KBS - 55#

Burpees

Time: 2:56

+

10 min of:

10 Goblet Squats - 70#

10 Ball Slams

5 Broad Jumps

HS Walks - AFAP

OPEX Being - Week of 1/5 - 1/9

Monday 1/5 - OPEX Being 

A. snatch start at 60% of 1rm add 10# every 60-90sec until max (if miss 2x's then stop)

12/1: 125-135-145-155-165-175-185-195(fx2)

1/5: 125-145-155-155-165-175-185-195-205 (+20)

B. back squat to a tough double in 10mins

12/1: 225-275-315-335-355-375-395

1/5: 225-275-320-340-360-380-400 (+5)

C. 30 bar MU for time

12/1: 8:20 - done as singles

1/5: 5:49 (-2:31)
rest 5mins
+
8-10sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

12/1: 10 sets as Rx'd

1/5: 8 sets as Rx'd (cut it short to get to class)

Wednesday 1/7 - OPEX Being 

A. Jerk balance 3×3; 40% of 1rm rest as needed

115-115-115
B. SJ from blocks one every 30sec 65% of 1rm for 10mins perfect form

185#
C. Close grip bench press 5×5; rest 3mins

185-190-195-200-205-215
+

"Elizabeth" Scaled for time

15-12-9 of

PC - 135#

Ring Dips

Time: 3:49

Friday 1/9 - OPEX Being 

A. HSC (TnG) x 3 rest 60sec x 10 light weight speed focus

WU: 135-155-175

WS: 185-185-190-190-195-195-200-200-205-205*

+

5min amrap compare to dec 5th - 10+10+7 (+3 AT)

10 PC and jerk 135#
10 PC and jerk 155#
10 PC and jerk 185#
10 PC and jerk 205#
10 pc and jerk 225#

Today (1:9): 30 in 4:56

rest as needed

3 rounds for time
Row 500m - 50 SDLHPs w/ 45# BB
75 DU

Time: 10:18

SDLHP- (UB)-(30-20)-(UB)*

DU's - very broken

*Notes: never dropped the bar, but did stop motion about 3-4 times.

*Notes: totally missed the "TnG" aspect and therefore might have gone a bit heavy on the HSC's, but it felt good to practice a bit and push a little..

OPEX Being - Week of 12/29 - 1/3

Monday 12/29 - OPEX Being

A. snatch build to a tough TnG double in 12mins

Loads: 95-115-135-150-160-170-180-190 (1+f)

B. FS build to a tough triple in 10mins

Loads: 225-250-275-295-315 (2)*

C. 1-10 unbroken CTB chin ups for time

Time:  39-42:24^ (3:24 with broken set) 

Attempted and completed a set of 10 UB CTB after logging time and making notes at 45:44 mark (6:44 as Rx'd)

D. 1-10 unbroken HSPU for time

Time: 10:13 very broken...

Sets: 1, 2, 3, 4, 5, 6, 6+1, 4+3+1, 5+3+1, 4+3+3

*Note: racked FS after 2 reps. Might have been able to hit a third, but I didn't want to redline today. Still sore from Saturday. Can also tell I'm a little lighter and hadn't hit that pattern for a while. Felt sort of rusty and awkward.

^Note: fell off the bar after rep 8 of set 10 around 3:12 mark. Finished 2x2 afterwards...

Tuesday 12/30 - OPEX Being

A. Jerk balance 3×3; 40% of 1rm rest as needed

Loads: 95-105-115-125

B. PC and SJ build to a max in 15mins

135-165-185-185-205-205-215-215

Work sets: 225-225-225-225-225-225-225-225-225-225

C1. Wtd dip 2-3; rest 30 sec x 4

Loads: BW-30-60-70-80-90

C2. 3-stop Pull-ups x 3, rest 3 min

Narrow Pro, Narrow Sup, Wide Pro, Narrow Pro, Narrow Sup

+

10 min AMRAP of 

10 Russian KBS  - 55#

Front Rack Loaded Carry D/B - 135#

Rounds: 10 rounds in 9:45ish...loaded BB and put it away and then finished one more round of KBS by the 11:00 mark.

Wednesday 12/31 - OPEX Being

3 sets 80% 90% 100% effort:

50 SDLHP - 45# BB (UB, UB, UB)

10 DB SA push press 60/40# Right (UB, UB, UB)
20 box jumps step down 24/20″ (Slow & Steady)
10 DB SA push press 60/40# Left.  (UB, UB, UB)
80 DU (4-26-25-15, 24-26-30, 35-15-10-20)
20 DB snatch 60/40# alt hands per rep (10-10, 12-8, UB)
20 GHD situps (10-10, 12-8, UB)
rest 5mins

1. 7:50 (should've started slower on set 1)

2. 7:27

3.  7:45 (DU's killed me. BJs I endured...Everything else was UB. 

Friday 1/2 - OPEX Being

A. emom – back squat @20X0 2-3 55% of 1rm + chains or bands – 12mins

Loads: 275-275-280-280-285-285-290-290-295-295-290*-300-300

*forgot to add 10# on right side so I slapped it on and did my last two.

+

For time:

20 back squats 225# - :55 (:43)

40 T2B - 2:55 (17UB up front) (3:08)

60 (American) KBS - 70# 7:42 (started at 3:06, 10-7-8-8-3-3-4-4-5-3-2) 

Time: 7:42 (7:11* on 7/25/14)

*see note/logistics on blog

rest as needed

20mins Z1 AD

As Rx'd 

Saturday 1/3 - OPEX Being (from blog on 1/2)

3 RFT of:

15 AKBS - 70#

15 Birpees

Time: 3:47

Notes: this was a hotel WOD. Done with 5 min notice/prep in the room.