OPEX Being - a Week of 6/8 - 6/12

Monday 6/8 (Being 6/23/14)

A. back squat build to a max 

345(3)-365(2)-385(1)-405(1)-415(f) + 245# x 5 x 3 @42X2

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30 Bar MU for time - 6:28 (5:49 on 1/5) -4-4-3-2-2-2-2-1-2-2-2-2-2* 3 misses. Paced too much on these. Tried to do too many multiples.mshoukd have done doubles throughout from beginning.

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30 Burpees for time - 1:15

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5 sets 80% effort - approximately 2:50-3:00/set
Run 200m 
15 GHD situps 
15 back ext 
40 DU (Forgot rope - subbed 40, 12" BJ's)
rest same time set takes all sets same pace 

Notes: 
– warm up well and go for it if feeling it 
– record time for 10reps/20reps/final time 
– nice and smooth on the 5sets all should be same pace 
– rest walk btw sets

Tuesday 6/9- Being 6/24/14

A. PS – Positional work/Practice

45-65-75-85-95-105-115-125-135
B. HPC cluster below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps

135-155-165-175-185-195-205
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5 sets: (@ home)
10 bench press - (ring PUs @ 30X1)
Row 400 m @ 90% (40 SDLHP)
rest 2:30

Notes:
– pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
– choose weight for unbroken sets but increasing per set and little more challenging per set for BP
– record row repeats – same across is goal

Wednesday 6/10 - Being 6/25/14

A1. thruster 105/70#; 15; rest 10sec
A2. rope climb - legless up; legs down; 2reps; rest 2mins x 4 - 4 Pulls leg-less + leg assisted to 20'
B. TGU 20 reps alt hands per rep - 70# (approx 10:30 in sets of 4 w/ rest b/t)
C. emom – 10mins
odd – T2B 7-8 (all 8's in approx 10 sec/set)
even – burpee 10 (approx 20 sec/set)
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Row (Airdyne) 10mins 65% effort

Notes:
– focus on breathing during the thrusters
– 15′ rope climbs
– TGU reps are perfect take your time
– Row is sustainable pace pick an average and hang on the entire time

Thursday 6/11 - Being 6/27/14

A. BS @40X1 – 12 sets of 2 @ 20X1; rest 45 sec – bands or chains - 275#
B. Snatch balance build to a tough perfect single in 10mins - 95-105-115-125--135-145-155-165-175-185
C. Hang Snatch build to a tough single in 10mins - (did positional work instead and built to 155#)
D. emom – 12mins 
odd – 2-3 MU (Bar)
even – Russian KBS x 10 reps - 70#

E. Pistol Squats - 5Left; 5 R Every :40 sec x 10 

Notes:
– choose your tension as needed for A, work on speed on concentric, record what you use
– work on not riding the snatch balance down 
– start clock once you are above 50% of 1rm on snatch 
– russian KBS

Saturday 6/13 @ the Farm

15 --> 1 (w/ 70# KB) of:

Goblet Squat, KB Row R/L, SLRDL R/L, Walk-out to Push-up

Time: 48:28; did this slow and controlled. Sets 15-11 were a grind.