Friday 1/31; OPT Repeats - Day 15

Warm-up:
RPR; Movement Prep

Training:
A. 3 DL EMOM for 10 min* @ 385
B. AMRAP DB Push-Press @ 35# in 30 seconds; rest 1 min*; 5 sets
15-15-15-15-15
C. As many UB sets of 15* CTB Pull-ups as possible in 10 min
D. 3K Run* - 2.03 miles in 18.08

Notes:
Had to run to the bathroom after the 4th min. Made it back to hit minutes 7-10, then did an extra set of three approximately 1 min after the timer went off.

Had some timer issues on the Push-press. Rest time was approximate. Last set of 15 was 10+5.

Scaled the pull-ups to sets of 10 instead of 15. Also threw on straps due to a small callous tear in the makings. I wasn’t about to rip one off.

Running still sucks!

Wednesday 1/29; OPT Repeats - Day 14

Warm-up:
XPT Breathing; RPR; Stick Mobility; Movement Prep

Training:
AMRAP in 20 min of:
2 Power Clean - 185#
2 Squat Clean - 185#
7 Muscle-ups*
Run 100m*
Rounds: 8 + 2 PC

Notes: 
Subbed 5 Burpee-CTB Pull-ups and ran 2.5 suicides in the weight room to cover 100+ m.

Monday 1/27; OPT Repeats - Day 13

Warm-up:
RPR; Stick Mobility; Movement Prep

Training:
A1. Snatch - 5x5
45-65-95-105-115-125-135-115 (Hang Snatch x 3)
A2. BS - 3 x 70%, 75%, 80%, 75%, 70%
45-135-185-225-275-315-340-365-340-315

B. 10 —> 1 HSPU Ladder for time
Time: 10:20

After School
10 Sets of 30 DUs for time
Time: 11:00 (5 sets UB, 3 Broken once, 2 broke twice)

Notes:
Just played around with the Snatch. Didn’t push it. Felt really solid through rep 3 on 135. 4 and 5 hit, but were not as smooth.

Felt good to grease the groove on BS and that the groove felt Good! HSPU ladder was scaled to a 10# bumper. All sets UB except the set of 10 (6-4).

Double Unders were completed. I from sets 2-6 I was going every :30 and was UB. Then set 7 broke twice. 8 was UB, 9 was 28+2, 10 was 9+11...ripe got caught in between my toes in my vibrams.

Saturday 1/25; OPT Repeats - Day 12

Warm-up:
RPR; Stick Mobility; Movement Prep

Training:
A. Tabata Pistol’s (Alternate leg/set)(L/R) 9, 9, 9, 10 = 74 total (76 last time)

B. AMRAP Sets of 10 CTB Pull-ups in 5 min3 rounds UB, 9+1, 5 (in 4:56) (6UB + 3 last time)

C. 75 Box Jumps @ 32” (30” Blue Box) for timeTime: 11:41 (9:45 last time)

Total score: 74+3+11:41(2010 score: 76+6+9:45)

Notes:
I should’ve pushed the pistols harder and gotten more. Should’ve...

The CTB PullUps about buried me . Just don’t have the grip/engine like I used too back when I was doing a lot of Kipping/high volume pull-ups. I lose my rhythm on the Kip a lot sooner than I used to. Then I’m going on like a fish trying to get it back. Which taxes my grip and core pretty good.


I just survived the box jumps. Probably could have and should have pushed him harder. But I was just happy to be able to get my butt up on top of the box. I would jump up and hop off the other side walk around and repeat. Kept that rhythm for most of the time.

Friday 1/24; OPT Repeats - Day 11

Warm-up:
RPR; Stick Mobility; Movement Prep

Training:
A1. Power Clean - 5 TnG reps heavy; rest 10 sec
A2. Russian KBS - 15 reps heavy; rest 10 sec
A3. Bench Press - amrap @ 135#
7 sets; rest 3 min b/t sets

Loads/Reps
A1. 145-165-175-185-195-205*-215; 185
A2. 70-80-70-70-70-70-70; 70
A3. 20-20-15-13-12-10-10; 12

Notes:
I probably should have stayed around 185-195, but climbed to 215. Belted on the set of 205. Grip was failing causing me to have to jump my feet out on reps 4-5 so I strapped up on the set of 215. Last rep at 215 was more of a really high pull. And I was doing speed reps instead of coming to a complete track each time. It’s easier on my shoulder.

Did an extra, bonus set at 185, no belt, no straps and made sure I caught it in the rack on the last one. I thought I only hit 99 reps of BP, but after the oxygen returned and o was thinking clearer I realized I didn’t add correctly.

Stayed at 70# on KBS because the DBs felt funny on my wrists.

(Compared to 8/2010)
A1: 165-175-185-190-200-205-210(f-got all 5 but I had to regrip before rep 5)
A2:75-85-95-100-100-100-100
A3: 36-23-18-16-14-13-12

Wednesday 1/22; OPT Repeats - Day 10

Warm-up:
RPR; Movement Prep

Training:
Split Jerk - 7 x 1
45-95-115-135-155-175-185-195-205(DNA)
As soon as you finish the last SJ, set timer for 3 min and complete AMRAP.
Burpees: 50 in 2:58

5 Rounds of (all UB)
25 Wall Ball
10 CTB Pull-ups
Time: 1 round in 2:09

After School with the Boys
A. Back Squat - 3 x 10 @ 225, 250, 275
B. Pull-ups - 5 x 10

Notes:
Shoulder is still tweaked from the MUs Monday. So the SJ was pretty lack luster. I hit the catch pins when I dipped to drive on the set of 205 so I didn’t even attempt it. Just went straight to the Burpees.

I PRd by 2 reps on the Burpees, but was on pace to really smash it until rep 30. That’s when my abs started cramping and I had to stand up and stretch between each burp per in order to prevent my abs from locking up!

Ran out of time to do the WB and CTB Pull-up WOD. I did put together 1 round. Hit the WB UB, took my sweet time walking over to the rack and setting up my timer before jumping up on the bar. However, the way my shoulder feels it was probably good that I didn’t get to do all rounds. I could feel it during the CTB Pull-ups

Thought I might do the circuit after school, but it was packed and I wasn’t mentally in it. So I did some squat and strict pull-ups between the boys’ lifts.

Monday 1/20; OPT Repeats - Day 9

Warm-up:
RPR; Stick Mobility, and Movement Prep

Training:
Conditioning:
12-9-6 rep rounds of
Squat Cleans - 155#
Muscle-Ups

Time: 10:15*

Strength Work
Deadlift - 5 x 3
WU: 225, 275, 315
WS: 365, 385, 405, 425, 445

Notes:
Well...I bailed on the Ring MUs after Rep two during the 12 rep round. My left shoulder popped a little and was pretty sore while warming up. Nice to know I can still do a few, but I should have known better than to just dive into a movement like that in an dynamic plane considering that I haven’t touched a ring muscle up in 3-5 years and my recent shoulder history. I ended up doing strict Ring Pull-ups and Bar Dips to finish out the Couplet.

At this point I’ve sworn them off... planning to sub CTB pull-ups and maybe Burpees 1:1 for MUs. Or just do bar Muscle ups. My left shoulder’ bout can’t handle the dynamic plane and transition from the pull-up to the dip. That it I’m going to have to practice this waaayyy more often!

Deadlift was solid. I wore my squat shoes up through 365. Then went barefoot for the rest. Also belted up from 405 and up! Although the 445 felt waaay harder than it should have. But it still came up.

Friday 1/17/20; OPT Repeats - Day 8

Warm-up:
RPR, Stick Mobility, Movement Prep

Training:
A. 3-Position HPC 1.1.1 x 3; rest 2min
Loads: 45-95-135-155-175-195-205-215-225 (1.1.DNA), High HPC x 1 @ 235-245-255-265-275*

B. 10 CTB Pull-ups, rest 60 sec. x 5
Sets/Reps: 10-10-10-10-6+4*

C. 100m Rows x 3; rest 90sec (subbed 15 SDLHPs)
Reps: 15-15-15-15-15-15-15 (105) + one plate (5#) push D/B on turf.

Notes:
Put on a belt at 215 on the HPC. Caught the mid Hang PC in a starfish position so I did not attempt the low Hang PC. But I did carry my singles up to 275#. I missed twice before getting it. I had it in me, but had to get passed the mental block and just make myself drop and catch it. All reps done using a hook grip.

CTB Pull-ups smoked me. I could also feel my callouses started to pull and decided to drop and finish on the 10th rather than try to go for it.

SDLHPs weren't too bad.

Wednesday 1/15/20; OPT Repeats - Day 7

Warm-up:
XPT Breathing, RPR, Stick Mobility, Movement Prep

Training:
A. OHS @ 3011; 3, 3, 3; rest 3min
Loads: 45-95-115-135-155-175
B1. BS x 3; rest 2-3 min (315-335-355)
Loads: 225-275-315-340-365*
B2. Weighted Dips @ 3011; 6, 4, 2; rest 3min
Loads: 55-65-80; AMRAP BW x 30
D. Run 800m @ 80% RPE x 1
Time: around 4:10ish...

Notes:
First time doing OHS in a LOOONNNGGG time. I swore it off about 5 years ago due to shoulder injury problems, so today was definitely an induction day. I worked up to a weight that I probably could have done for more reps, but I could definitely feel it taxing the stability in the shoulder.

Ended up adding in some BS just to feel the weight. Belted on the last set. It was at or a little above my 80%. Coming off of yesterday's runs, it felt pretty good. My left high hammie/adductor is lit up though.

Dips were solid, run wasn't as bad as yesterday...didn't break any land speed records, but I got through it...oh...and it still sucked!

Tuesday 1/14/20; OPT Repeat - Day 6

Warm-up:
RPR; Dynamic Stretches

Training:
Run 1K
Rest 4 min
Run 1 K

Run Times: 5:10; 5:15

Notes: 
Yup... running still sucks! However... sometimes you just have to suck it up anyway! Ran these in 4:27; 4:36 back in August of 2010.

Monday 1/13/20 - OPT Repeat - Day 5

Warm-up:
RPR, Stick Mobility, Some Dynamic Warm-up

Training:
A. 3 T-line Drills; rest 2 min x 3
Times: Approx 40 sec, 37sec, 36sec

B. 5 rounds of:
3 Power Clean - Heavy; rest 0 sec
Sprint 20yds - Accelerate to appoximately 80% RPE
Rest 3 min b/t sets

PC Loads: 185-185-205-215-225-235

C. 5 sets of 6 Strongman Med Ball Tosses - 20#
rest 1min b/t sets

Notes: 
I did 3 T-line drills continuously, then rested 2 min. These felt good. Although I can definitely feel my high hammy around my sits bone.

PC and Sprints weren't bad. Although I looked like a starfish on the 3rd rep @ 235. First rep felt solid, but form degraded pretty quick as I progressed to rep 2 and 3.

Med Ball Tosses were completed AFAP and AHAP. I lined up 6 medballs and chucked them in rapid fire succession.

Friday 1/10; OPT Repeat - Day 4

Warm-up:
RPR, Stick Mobility, and Movement Prep

Training/Testing:
OPT 3
In 60 min complete the following
(In this order)
A. FS - 3 RM
95-135-185 x 3
215-235-255* x1
285 x 3
305 x 3
325 (x2; DNA the 3rd)
*Belted up from here. Also wore my thick knee sleeves.

(275 x 3 back in 2010. I’m not sure if I belted for that or not.)

B. PS - 2RM
45-95-115-125-135-145-155 (x1)
Pulled it plenty high enough on the second to for a full snatch, but not for a Power version.

(175 x 2 back in 2010; full Snatch version.)

C. AMRAP COVP Pull-ups (Kipping)
41.5.
*Tied my best ever. Grip was failing, went for a +1 PR, but only got about halfway up.

(36 back in 2010)

Finished in about 50 min. In hindsight, I probably should have rested more between sets on front squat and the snatch. But I was afraid I would run out of time this morning.

Back in 2010 I hit the SQT before the OPT 3. So definitely not apples to apples here.
_______________________
Ran out of time due this. Might hit it Saturday after the tournament.

D. “SQT”
3 RFT of
10 G2OH @ 95#
200yd Shuttle (4.5-5 D/B)
Time:

Wedenesday 1/8 - OPT Repeat; Day 3

Warm-up:
Breathing, RPR, Stick Mobility, and Movement Prep

Training:
5 4 sets at full effort of
25 Wall Ball (Unbroken) - 20# to 10ft target. (UB, UB, 15+7+3, 15+10)
20 HPC - 105# (UB, 15+5, 12+8, 15+5)
15 KBS (Russian) (UB, UB, UB, UB)
Rest 2:30 b/t sets exactly

Splits: 2:15-2:01-4:00-3:50

Notes: 
This was humbling...my splits were terrible compared to 10 years ago. And I was only able to do the WB unbroken for the first two rounds and the HPC was unbroken for the first round only. All the KBS were UB but I did Russian instead of the American style as I am sure I did last time.

In addition, I was so gassed at the end that I thought I had completed all 5 sets...but by the time I realized I had one to go...I WAS done. This is definitely not apples to apples. Last time I'm pretty sure I did everything unbroken all the way through and did American swings. But I'm 10 years older and have not done anything conditioning related like this in about 3 years...and it shows. Guess I can only get better. May try to finish the last round later this evening. Also need to do my 10min of HSPU practice.

Monday 1/6/20; OPT Repeat - Day Two

Warm-up: RPR, Stick Mobility, and Movelment Prep

Training:
A1. Push Press/Push Jerk - 2.2 x 5; rest 3 min
Loads: 95-115-135-155-165-175-185-195

A2. Horizontal Ring Rows @ 2020; amrap x 5; rest 3 min
(feet elevated to height of rings)
15-15-15-15-15*
+
10,9,8,7,6,5,4,3,2,1 rep rounds:
Dips
GH Raises
(take exactly 8 breaths b/t movements)

Notes: 

• Put wrist wraps and a belt on for the 185-195. Most I’ve put over head in a hot minute. Rows weren’t bad. Did 13 on cadence and then +2 off cadence on last set.
• Dips and GHR went well. The Dips felt better than they have in years. 
• I think I did an extra set of 8 in there on the the GHR and I ended up speeding up a bit so I could get done. But I stuck to the 8 breaths at least throug the first 5-6 rounds.
• Ran out of time for the 100 GHD Sit-ups for time. May come back and do that with the kids...may not.

Friday 1/3/20 - OPT Repeat; Day 1

Warm-up:
XPT Breathing & RPR

A. 3RFT of
21 DL - 185# (All UB)
50 DUs - Broken - Typically sets of 20-20-10ish
Time: 5:52 (PR from 6:23*)

B1. Wtd Pull-ups - 5 x 3
45-55-65-75-85
B2. GHR - 5 x 10 @ 30X1

C. 100* Push-ups
51-30-30* - complete rest while getting dressed.
*OCD got the better of me and I ended up at 111.

Notes: The last time I did this metcon, I hit DL 5 x 5 working up to 395 before hitting this. Not Apples to Apples here, but I’ll take it.

Double Unders were a lot better than I anticipated. First set I got almost 40 UB. I cannot remember the last time I did DUs. I've battled some low back and calf injuries over the last 2-3 years...so all things considered, feeling pretty good about it.

Wednesday - 1/1/2020

A. Tempo Back Squat; 60% @ 30X1

135-185-235-275-275-275

B. 3 Sets of

10 KBS - 70# (Russian)

10 Burpees

10 Kipping Pull-ups

10 Burpees

10 Bench Jumps

Rest 3 min between sets

Work times

1. 2:08

2. 2:13

3. 2:27