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