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.