OPEX Being Week of 5/25 - 5/30

Monday 5/25 - (OPEX Being 6/4 - 6/9)

A1. back squat @40X1; 3, 3, 2, 2, 2; rest 3mins - 185-225-275-315-335-350-365-375-385

A2. PP; 3, 3, 2, 2, 2; rest 3 min - 95-125-145-165-180-195-205-215-225*

B1. SC x 1/FS x 8; rest 10sec - 135-155-175-195

B2. 15-20 CTB chin ups; rest 3mins x 3 (4) - 20-17-12+4-11

Tuesday 5/26 (OPEX 6/10/14)

TnG Snatch x 3 moderate perfect form - 135#
even – 40 DU 
B. emom – 18 min
odd – KBS 2pd/1.5pd russian 8-12 
even – FLR on rings 30sec 
C. emom – 16 min
odd – PC TnG x 5 60-65% of 1rm perfect form 
even – burpee over the bar 8-10 

Notes:
– focus on form and keeping movement fluid (choose weight to achieve this) 
– PC TnG work should be sustainable and smooth 
– burpees will Get heart rate up.

Wednesday 5/26 (Being 6/11/14)

A1. Press @12X1; 5, 4, 3, 2, 1; rest 90sec - (115-125-135-145-155)
A2. wtd chin up 5, 4, 3, 2, 1; rest 90sec - (40-55-70-85-100)
B. emom – 12min
odd – PC x 1/SJ x 4 55-65% of 1rm pc and sj - (185#)
even – CTB chin up - 6-8  (8/round)
+
8min amrap 80-90% effort
TGU 1.5/1pd alt hands per rep - 24 in 7:51

Notes:

– press - PP 155# then pressed it. Had to load it to create tension.
– wtd chin up is omni grip - all Pronated
– focus on form for the SJ take your time choose weight that is perfect form
– smooth pace on TGU work maintain same pace throughout

Friday 5/28 @ State Meet

A. For time: 10:32 (sets of 10,9,5-1 of HSPUs were all UB)
10,9,8,7,6,5,4,3,2,1 HSPU and Goblet Squat  ( unbroken each set)

+

B. 15,12,9 - AKBS (70#) + Burpees; x 2 sets; rest 4 min b/t sets - 3:00, 3:39; lost 21.67% 

Notes 

– Still can't kip on HSPUs. Did sets of 10,9 and 5-1 UB. Walked down and back b/t sets to try and avoid failure. Went 7+1, 5+2, 5+1 on rounds 8-6. Goblet Squats were more of an active recovery b/t sets of HSPUs.

– 97% effort on last part, do not hold back

Saturday 5/30 @ State

4 rounds of 40 sec on, 20 off

Russian KBS - 25-25-25-25

1 1/4 Goblet Squat - 10-10-10-10

Upright Row - 25-25-25-25

HR Push-up - 16-17-16-17

Hollow rocks - 25-25-25-25

+

Accumulate 3 min of:

HS holds - 4 x :45sec

OPEX Being Week of 5/11 - 5/15

Monday 5/11 (Being 5/26/14)

A. back squat build to a max 

135-185-225-275(5)-315(4)-345(3)-375(2)-395(1)-415(1)

B1. wtd chin up 2-3×5; rest 90sec 

45-55-65-75-85(2+1*)

B2. wtd dip 2-3×5; rest 90sec 

60-70-80-90-100(x2)

+
3 sets 80-90% effort 
Row 400m 
15 burpees 
18 box jump on and overs 24/20″
21 KBS 1.5/1pd 
24 wall balls 20/14# 10/9′ target 
rest 5mins (4:30, 4:00)
all sets same pace - about 4:55-5min/round 

Notes: 
- go for something if feeling it 
- omni grip when mixed grip pull to supinated hand 
- goal is to maintain same pace for each set record times for all sets

Wednesday 5/13 (Being 5/27/14)

A. EMOM – 16 min
odd – HPC x 2 mod weight waveload - 165-175-185-195-175-185-195-205-185-195-205-215-225-205-215-225
even – 7 T2B*
B. EMOM – 14 min
odd – DL TnG x 2-3 moderate same loads throughout (385-395-405-405-405-405-405)
even – 2-3 MU (all UB)
C. EMOM – 12 min
odd – 8 PS TnG 75/55# 
even – 10 burpees AFAP

D. EMOM - 8 min T2B

Notes:
- A. Forgot the T2B...did them as a separate 8 min EMOM at the end.
- B. Had to do Bar MUs due to logistics...no misses though. 
- last EMOM is conditioning based sets – get breathing rate up and show control

Friday 5/15 (Being 5/28/14)

A. Press build to a max - 45-95-115-135-150-160-170(f)
B. 30 Ring MU for time (9:14) 3-3-3-2-2-1's from there.

+

12-9-6-3 for time of: HSPUS + PC - 185# (5:24)

(12)-4-3-2)-(3-3)-(3)/PC singles all the way through 

+

1 set all out: 
Row 250m (25 SDLHP)
15 AKBS - 70# 
25 burpees 
15 AKBS - 70# 
Row 250m (25 SDLHP)

Time: 4:07

Notes: 
- Take your time build to a true absolute max 
- compare to April 23rd 
- all out one effort record times

OPEX Being - Week of 5/4 - 5/8

Monday 5/4 (Being 5/19/14)

A. back squat @30X1; 2-3×5; rest 3mins

135-185-225-275-310-330-350-370-390

B. wtd chin up cluster 5. 4. 3. 2. 1; rest 20sec btw reps/rest 3mins x 2

45#

C. close grip bench press @30X1; build to a max

135-165-185-205-225-245-265(f)

+

5, 4, 3, 2, 1 for time 80-90% effort - time: 23:00
wall walk
SC 225#
rope climb 15′

Notes:
– build per set for BS
– shoulder width on grip pronated
– 16-18″ apart for CGBP build per set
– “grinder” pace on 5, 4, 3, 2, 1

Tuesday 5/5 (Being 5/20/14)

A. snatch from high blocks (high hang) build to tough single in 10mins

95-115-135-155-165-175-185-195-205-215

B. emom – snatch pull x 1/hang power snatch x 1/OHS x 1 – 8mins moderate perfect form - 145-145-150-150-150-150-155-155
+
50 TGU 1.5pd alt hands per rep - 11:25

Thursday 5/7 (Being 5/21/14)

A. push press x 1/split jerk x 1; build this complex to a max in 10mins

95-135-185-205-220-230-245(f)

B. emom – 12mins
odd – DB push press @10X2 tough x 4-5 - 40-50-60-70-70-70
even – MU + 5 ring dips - as Rx'd
C. pendlay row @20X1; 6-8×4; rest 2mins - 135-145-155-165*
+
4 sets tough effort - approx :55/set
8 thrusters tough build per set 120-130-140-150
6 burpees AFAP
AD 20sec all out (20 Split lunge jumps)
rest 4-6mins (3min)

Notes:
A. Got here late, should've warmed up better.Felt soft through the core and shoulders.
B/C. DB push press was good. Need to work on stability over head. Went off cadence on last two. Couldn't hold it at top for 1 count.

Friday 5/8 (Being 5/23/14)

A. emom – FS @20X1 x 2-3 60-65% of 1rm – 8mins speed focus - 225#
B. emom – 12mins
odd – 10 wall balls 20# - 10' target
even – 10 T2B
C. SC TnG build to a tough double in 10mins

135-185-205-215-225*-235*

+
12, 9, 6, 3 for time : 5:26
OHS 115# (all UB)
burpee over the bar
CTB chin up (all UB)

Notes:
– speed focus FS
– focus on breathing during wb and T2B
– go for a tough double if feeling it if not shut it down - had to regrip between reps on 225#, did 235 as no TnG
– record time for workout - 5:26

OPEX Being - Week of 4/27 - 5/1

Monday 4/27 (corresponds with 5/12/2014 on OPEX Blog)

A. back squat @30X1; 3-4×4; rest 3mins

135-185-225-275-315-335-355*-375* (*belt)

B. wtd chin up pronated build to a max - 3-3-3-2-2-1-1-1

35-45-55-65-75-85-95-100

C. close grip bench press @30X1; 2-3 x 5; rest 3mins

135-165-185-200-210-215-225
+

Row 5k for time (Airdyne tabata instead)

Wednesday 4/29

A. snatch grip deadlift build to a tough concentric only in 8mins

135-185-225-275-315-345-365-385-405

B. emom – until max on PS
odd – HPS x 1 start at 60% of 1rm add 10# every other min until max - 125-135-145-155-165-175-185
even – 8 burpees AFAP
+
for time: 11:40
Run 400m
10 TGU 1.5pd
10 burpee + 10 MU*
10 box jump on and over - 30″
10 thrusters 155/105#

Friday 5/1

A. split jerk from blocks build to a tough single in 10mins

95-135-165-185-205-225-240-260-270

B. push press x 1/SJ x 2; rest 90sec build per set x 6

185-195-205-215-225-235 (missed PP)

C. emom – 10 burpees – 7mins

+

4sets tough effort
5 clean and jerk TnG fast tough good form - 135-145-155-165
7 no push up burpee box jump 20″ AFAP
AD 18sec all out (Russian Step-ups)
rest 4-6mins (3 min)