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..