Warm-up:
RPR, Mobility Work, Movement Prep
Training:
A. Halting Snatch Grip Deadlift - 3 x 3 @ 1123; rest 2 min b/t sets
135-185-225-275-295-315-335 (+30 from last time)
B. Snatch; 4 x 1 @ 68%, 73%, 78%; rest 1 min b/t singles
4 x 1 @ 125-125-125-125
4 x 1 @ 135-135-135-135
4 x 1 @ 145-145-155-165
C. Back Squat, 4 x 4 @ 21X1 - 80%; rest 2-3 min b/t sets
WU: 135-185-225-275-325 x 1-2 reps
WS: 360-360-360-360
D. Snatch Pulls - 4 x 4; rest 90 sec b/t sets
205-225-245-245
Notes:
Used straps on the DL and the Snatch Pulls. Belted on the Back Squats. To be honest, I'm not sure how much of a pause there was at the bottom, but the negatives were pretty legit.
Sunday, February 23, 2020
Wednesday, February 19, 2020
Wednesday 2/19; OPT Repeats - Day 24
Warm-up:
RPR, Mobility, Movement Prep
Training:
A. Build to a Max Split Jerk in 10 min
135-165-185-205-215-225 in 9:36
Rest 4-5 min
B. 21-15-9 of
CTB Pull-ups
Burpees
Time: 6:09 (compared to 4:53 in 2010)
Rest 3 min
C. Run 800m
Time: 4:20 (compared to 3:36 in 2010)
Notes:
225 was kind of my goal for the day. It was 50# lighter than back in 2010. I might have had another 10-15# in me, but I was out of time.
The Metcon was rough. Set of 21 CTB Pull-ups was UB, but I lost my rhythm setting rep 17 and had to hang and Kip to get the last 4. The last two rounds went 5-5-5 and 3-3-1-1-1. I missed my chest on one of the reps so I did an extra rep.
The 800 was slow....so slow...
RPR, Mobility, Movement Prep
Training:
A. Build to a Max Split Jerk in 10 min
135-165-185-205-215-225 in 9:36
Rest 4-5 min
B. 21-15-9 of
CTB Pull-ups
Burpees
Time: 6:09 (compared to 4:53 in 2010)
Rest 3 min
C. Run 800m
Time: 4:20 (compared to 3:36 in 2010)
Notes:
225 was kind of my goal for the day. It was 50# lighter than back in 2010. I might have had another 10-15# in me, but I was out of time.
The Metcon was rough. Set of 21 CTB Pull-ups was UB, but I lost my rhythm setting rep 17 and had to hang and Kip to get the last 4. The last two rounds went 5-5-5 and 3-3-1-1-1. I missed my chest on one of the reps so I did an extra rep.
The 800 was slow....so slow...
Monday, February 17, 2020
Monday 2/17; OPT Repeats - Day 23
Warm-up:
RPR, Mobility Work, Movement Prep
Training:
A. 2 Mid Hang Muscle Snatch + 2 Snatch Balance; 2.2 x 5; rest 2 min.
45-65-85-85-95-95-105
B. 1 Power Snatch + 1 Mid Hang Snatch; 1.1 X 5; rest 90 sec.
105-115-125-125-125-125-125
C. 3 Snatch Push-Press + 3 OHS; 3.3 x 4; rest 2 min;
(Pause 2 sec at top of PP and 2 second at bottom of OHS)
45-95-115-125-135
D. Spanish Squats; 5 x 45 sec; rest 30-45 sec b/t.
E. Bulgarian (RE) Split Squats - 3 x 5/leg @ 3011; 3 x 5
35-44-53
F. Air bike - 5 min @ Z1; 10 round Tabata (20 on:10 off), 5 min @ Z1
RPR, Mobility Work, Movement Prep
Training:
A. 2 Mid Hang Muscle Snatch + 2 Snatch Balance; 2.2 x 5; rest 2 min.
45-65-85-85-95-95-105
B. 1 Power Snatch + 1 Mid Hang Snatch; 1.1 X 5; rest 90 sec.
105-115-125-125-125-125-125
C. 3 Snatch Push-Press + 3 OHS; 3.3 x 4; rest 2 min;
(Pause 2 sec at top of PP and 2 second at bottom of OHS)
45-95-115-125-135
D. Spanish Squats; 5 x 45 sec; rest 30-45 sec b/t.
E. Bulgarian (RE) Split Squats - 3 x 5/leg @ 3011; 3 x 5
35-44-53
F. Air bike - 5 min @ Z1; 10 round Tabata (20 on:10 off), 5 min @ Z1
Saturday 2/15, OPT Repeats - Day 22
Warm-up:
RPR, Movement Prep
Training:
7 Rounds of
SDLHP @ 95% for 90 sec
rest 10-20 sec
35 Double Unders
rest 2 min
SDLHPs - 60, 60, 60, 60, 60, 60, 60
Notes:
I cut off the SDLHPs at 60 reps per round, which was around 1:05. I would rest the remaining 20-25 seconds and then attempt the Double Unders. I did not string together a single set UB.
My left patellar tendon lit up around the 4th or 5th round. I took my time and pushed through it...going to have to take it easier this week. I think the running and then the double unders on back to back to days might have been more than my tendons could handle. But it may be due to my glute meds being lit up.
RPR, Movement Prep
Training:
7 Rounds of
SDLHP @ 95% for 90 sec
rest 10-20 sec
35 Double Unders
rest 2 min
SDLHPs - 60, 60, 60, 60, 60, 60, 60
Notes:
I cut off the SDLHPs at 60 reps per round, which was around 1:05. I would rest the remaining 20-25 seconds and then attempt the Double Unders. I did not string together a single set UB.
My left patellar tendon lit up around the 4th or 5th round. I took my time and pushed through it...going to have to take it easier this week. I think the running and then the double unders on back to back to days might have been more than my tendons could handle. But it may be due to my glute meds being lit up.
Friday 2/14; OPT Repeats - Day 21
Warm-up:
RPR, Stretching/Mobility, Movement Prep
Training:
5 rounds of:
10 Burpees
20 UB Pull-ups
400m Run
Score is for run times only
1. 1:53
2. 1:58
3. 1:58
4. 2:02
5. 2:01
Notes:
Temp was around 8-10 degrees. But didn't feel too bad during the runs. But the runs still sucked! Pull-ups were rough too. Not sure if I rested more last time between the burpees and the Pull-ups compared this time or what. But I had to keep moving in order to make it to our meetings on time.
RPR, Stretching/Mobility, Movement Prep
Training:
5 rounds of:
10 Burpees
20 UB Pull-ups
400m Run
Score is for run times only
1. 1:53
2. 1:58
3. 1:58
4. 2:02
5. 2:01
Notes:
Temp was around 8-10 degrees. But didn't feel too bad during the runs. But the runs still sucked! Pull-ups were rough too. Not sure if I rested more last time between the burpees and the Pull-ups compared this time or what. But I had to keep moving in order to make it to our meetings on time.
Thursday, February 13, 2020
Wednesday 2/12; OPT Repeats - Day 20
Warm-up:
RPR, Stick Mobility, Movement Prep
Training:
A. Halting Clean-Grip DL @ 1123, 3 x 3; rest 90 sec
WU: 135-225-275
WS: 315-335-355
B. Clean and Jerk; 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%; rest 1 min b/t reps
65% - 165-165-165-165-165
70% - 180-180-180-180-180
75% - 195-200-200-205-210
C1. Front Squat @ 10X0; 5 x 3 reps @ 80%; rest 1-2 min
WU: 45-95-135-185-235
WS: 275-275-275-275-275
C2. Clean Pulls, 5 x 3; rest 1-2 min
225-245-245-245-245-245
Notes:
Probably could have gone heavier on everything, but I was trying to stick to the recovery times and get through it before the meeting. Which I'm sure is part of the programming. The FS and Clean Pulls were not supposed to be super-setted together, but I was short on time and needed to get it in.
RPR, Stick Mobility, Movement Prep
Training:
A. Halting Clean-Grip DL @ 1123, 3 x 3; rest 90 sec
WU: 135-225-275
WS: 315-335-355
B. Clean and Jerk; 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%; rest 1 min b/t reps
65% - 165-165-165-165-165
70% - 180-180-180-180-180
75% - 195-200-200-205-210
C1. Front Squat @ 10X0; 5 x 3 reps @ 80%; rest 1-2 min
WU: 45-95-135-185-235
WS: 275-275-275-275-275
C2. Clean Pulls, 5 x 3; rest 1-2 min
225-245-245-245-245-245
Notes:
Probably could have gone heavier on everything, but I was trying to stick to the recovery times and get through it before the meeting. Which I'm sure is part of the programming. The FS and Clean Pulls were not supposed to be super-setted together, but I was short on time and needed to get it in.
Tuesday, February 11, 2020
Monday 2/10; OPR Repeats - Day 19
Warm-up:
RPR, Stick Mobility, Movement Prep
Training:
A. Power Clean + Hang Squat Clean; 1.1 x 5 @ 65%; rest 2 min b/t sets - 185#
B. Jerk Balance + Tall Jerk; 2.2 x 5; rest 2 min b/t sets. Stay light, perfect form
85-95-105-115-125
C. Push-Press + Power Jerk + Split Jerk; 1.1.1 x 5; rest 3 min
125-140-155-170-185
PM After School
15 min Jumping rope. Hit approximately 1800 skips
RPR, Stick Mobility, Movement Prep
Training:
A. Power Clean + Hang Squat Clean; 1.1 x 5 @ 65%; rest 2 min b/t sets - 185#
B. Jerk Balance + Tall Jerk; 2.2 x 5; rest 2 min b/t sets. Stay light, perfect form
85-95-105-115-125
C. Push-Press + Power Jerk + Split Jerk; 1.1.1 x 5; rest 3 min
125-140-155-170-185
PM After School
15 min Jumping rope. Hit approximately 1800 skips
Monday, February 10, 2020
Friday 2/8; OPT Repeats - Day 18
Warm-up:
RPR; Stick Mobility; Movement Prep
Training:
A. Halting Snatch Grip DL @ 1123 - (3 sec Pause at top); 3 x 3; rest 90 sec
135-185-225-250-275-300
B. Snatch; 5 x 1 @ 65%, 5 x 1 @ 70%, 5 x 1 @ 75%; rest 1 min b/t sets.
65%: 115-115-115-115-115
70% - 125-125-125-125
75% - 135-135-135-145-155
C1. Snatch Pull; 3 x 3 @ 90%+ of Snatch; rest 90 sec
185-195-205-215-225-235
C2. Back Squat; 4 x 5 @ 22X1 - 75%; rest 2 min
135-225-275-315; 340-340-340-340-340
Notes:
I ended up super setting the Snatch Pulls and Back Squat and I dropped the reps to 3 instead of 5. Used straps on all the pulls. Squats were a lot tougher than I expected. 3 reps felt great; reps 4 - 5 was a bit rough.
RPR; Stick Mobility; Movement Prep
Training:
A. Halting Snatch Grip DL @ 1123 - (3 sec Pause at top); 3 x 3; rest 90 sec
135-185-225-250-275-300
B. Snatch; 5 x 1 @ 65%, 5 x 1 @ 70%, 5 x 1 @ 75%; rest 1 min b/t sets.
65%: 115-115-115-115-115
70% - 125-125-125-125
75% - 135-135-135-145-155
C1. Snatch Pull; 3 x 3 @ 90%+ of Snatch; rest 90 sec
185-195-205-215-225-235
C2. Back Squat; 4 x 5 @ 22X1 - 75%; rest 2 min
135-225-275-315; 340-340-340-340-340
Notes:
I ended up super setting the Snatch Pulls and Back Squat and I dropped the reps to 3 instead of 5. Used straps on all the pulls. Squats were a lot tougher than I expected. 3 reps felt great; reps 4 - 5 was a bit rough.
Thursday, February 6, 2020
Thursday 2/6; Conditioning Day
Warm-up:
RPR and Movement Prep
Training:
A. 10 min Jump Rope - 1157 (+100 from yesterday)1400 in 12:04
B. 5 ME sets for time of:5 Russian KBS - 70#10 Burpees - AFAPRest/walk/jog 1 min b/t sets
Interval Work times/splits: :30, :30, :29, :30, :29
Notes:
My left shoulder seems to be the most prominent, limiting factor in the jump ropes at this time. It fatigue and almost cramps stopping the scapula/trap area.
Although I was able to squeeze out another hundred skips compared to last time. I’m hoping my shoulder will get back in shape the more I do them.
KB and Burpee Intervals were about what I wanted. Had a few more rounds in the tank, but tomorrow’s WO looks to be pretty CNS heavy and I don’t want to be fried going into it.
RPR and Movement Prep
Training:
A. 10 min Jump Rope - 1157 (+100 from yesterday)1400 in 12:04
B. 5 ME sets for time of:5 Russian KBS - 70#10 Burpees - AFAPRest/walk/jog 1 min b/t sets
Interval Work times/splits: :30, :30, :29, :30, :29
Notes:
My left shoulder seems to be the most prominent, limiting factor in the jump ropes at this time. It fatigue and almost cramps stopping the scapula/trap area.
Although I was able to squeeze out another hundred skips compared to last time. I’m hoping my shoulder will get back in shape the more I do them.
KB and Burpee Intervals were about what I wanted. Had a few more rounds in the tank, but tomorrow’s WO looks to be pretty CNS heavy and I don’t want to be fried going into it.
Wednesday, February 5, 2020
Wednesday 2/5; OPT Repeats - Day 17
Warm-up:
RPR; Stick Mobility, Movement Prep
Training:
A. Jump Rope - 10 minTotal Skips: 1057
B. For time:
15 COVP Pull-ups - BF Kip
Row 250m (Sub 25 SDLHP 45#BB)
10 burpees
Row 250m (Sub 25 SDLHP 45#BB)
15 COVP Pull-ups - Reg Kip
Row 250m (Sub 25 SDLHP 45#BB)
10 burpees
Time: 3:18 (compared to 3:56 in 2010)
C. 50 TGUs with 35# KB @ Z1 pace
Time: 11:15-16
Notes:It’s snowing pretty good so I opted to jump rope instead of Jog a mile.
PR’d by 38sec on the chipper. As my boy Toby said, I’m as good one as I ever was... but don’t ask me to repeat it! The drop b off is real!
I alternated 5/side until 30; then 2/side until 50 on the TGUs. Left shoulder felt pretty Janky so I didn’t push the pace much!
RPR; Stick Mobility, Movement Prep
Training:
A. Jump Rope - 10 minTotal Skips: 1057
B. For time:
15 COVP Pull-ups - BF Kip
Row 250m (Sub 25 SDLHP 45#BB)
10 burpees
Row 250m (Sub 25 SDLHP 45#BB)
15 COVP Pull-ups - Reg Kip
Row 250m (Sub 25 SDLHP 45#BB)
10 burpees
Time: 3:18 (compared to 3:56 in 2010)
C. 50 TGUs with 35# KB @ Z1 pace
Time: 11:15-16
Notes:It’s snowing pretty good so I opted to jump rope instead of Jog a mile.
PR’d by 38sec on the chipper. As my boy Toby said, I’m as good one as I ever was... but don’t ask me to repeat it! The drop b off is real!
I alternated 5/side until 30; then 2/side until 50 on the TGUs. Left shoulder felt pretty Janky so I didn’t push the pace much!
Monday, February 3, 2020
Monday 2/3; OPT Repeats - Day 16
Warm-up:
RPR; Stick Mobility; Movement Prep
Training:
A. Dead Lift - 10 sets of 1; rest 90 sec
(total score is total weight lifted in all sets combined)
405-405-425-425-445-455-445-435-425-425
Total score: 4290 (+90 from last time)
B. 10 Burpees AFAP; rest 1 min.
Each set was approximately 22-28 sec.
Notes:
Probably should have stayed at 435 for my last 3 Sets. I had it in the tank today, but just got lost in my plan. Still more than last time!
RPR; Stick Mobility; Movement Prep
Training:
A. Dead Lift - 10 sets of 1; rest 90 sec
(total score is total weight lifted in all sets combined)
405-405-425-425-445-455-445-435-425-425
Total score: 4290 (+90 from last time)
B. 10 Burpees AFAP; rest 1 min.
Each set was approximately 22-28 sec.
Notes:
Probably should have stayed at 435 for my last 3 Sets. I had it in the tank today, but just got lost in my plan. Still more than last time!
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