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.