OPEX Being Week of 4/20 - 4/25

Monday 4/20

A1. back squat @30X1; 5, 4, 3, 2, 1; rest 90sec

(135-185-225-275-315) 325-345-365-385-405

A2. strict chin up amrap in unbroken sets of 3 for 30sec; rest 2mins

4-4-4-3+2+1-3+1+1

B. close grip bench press @30X1; 3-4 x 5; rest 3mins

190-195-200-205-210 x 4

4 sets
5 PC TnG tough build per set - (175-185-195-205-185*)
8 burpees AFAP
AD 20sec max effort (split lunge jumps)
rest 4-6min (3min)

Wednesday 4/22

A. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5 

(135-185-215) 235-255-275-295-315

B. emom – 12mins 
odd – HPC x 4 TnG 60-65% of 1rm - (165-165-175-175-185-185)
even – HSPU strict x 8 (all UB)
+
for time 
Row 1k 80-90% effort (1:54 - UB)
rest 2mins 
10 TGU tough alt hand per rep (55#)
10 burpee + 10 (Bar) MU 
100 DU (done in approx sets of 31-15-25-29)
10 wall walks 
10 burpee + 10 (Bar) MU 
rest 2mins 
Row 1k same pace as above (1:54 - UB)

Friday 4/24 

A. press cluster @12X1; 2. 2. 2; rest 15sec/rest 3mins x 4

140-135-135-135

B. push press x 1/SJ x 2; rest 2mins x 6

175-185-195-205-215-225

C. emom – double KB (DB) Jerk x 5 – 6mins - (55-55-65-65-65-65)
+
4 sets tough effort
7 thrusters tough build per set -(115-125-135-145)
7 burpees AFAP
AD 15sec all out (16 Russian Step-ups - 10#/hand)
rest 4-6min (3 min)

Saturday 4/25 - in garage

A. emom – BS @20X1 x 2-3 60-65% of 1rm – 10mins (12 min)

280#

B. emom – 12mins
odd – 5 HPC - build per set 60-65% - (155-160-165-170-170-175)
even – burpee x 10

+

C. 10 RFT of:

5 DL AFAP (TnG) - 315# 

10 GHD (Ab Wheel)

Time: 9:50