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