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)