Friday 5/6 - OPT Repeats - Day 56

Warm-up: RPR, Mobility Work, Movement Prep

AM Training: Aerobic Power

3 Rounds of:

12 UB Power Snatch - 115#

90 sec Airdyne @ 90% RPE (averages approximately 25 Cal)

rest 5 min

3 Rounds of:

12 UB Push-Press @ 125#

90 sec Burpee Broad Jumps @ 90% RPE (15-15-15)

rest 5 min

5 sets of: (only did 4)

15 KTEs

rest 10 sec

15 Push-ups

rest 10 sec

Notes:

This was a good one. Definitely pushed me. I also bailed on the 5th round of the last metcon. I was way off the rest Rx. The KTEs were pretty broken after the second set. It became a slog fest and I didn't want to be wrecked for the DL AMRAP later in the day.

PM Training:

A1. Deadlift - 5-3-1+

135-225-275-315-355-405 (x10)

A2. Push-Press - 5-3-1+

45-95-115-135-155-175 (x5)

B1. 4-way Band Separates - 2 x 10 at each position

B2. GHD - 2 x 10

B3. Goblet Squats - 2 x 10 @ 53#

Friday 424 - OPT Repeats - Day 50

Training:
A. Power Clean Waveload - 3,2,1,3,2,1,3,2,1,3,2,1;

Wave 1: 205-220-235 (-15)
Wave 2: 215-230-245 (F x 3; pulled it high enough, just couldn't force myself to get under it and rack it...)
Wave 3 (HPC): 225-240-255-265 (F x 2)

rest 2 min

B. 10 burpees AFAP; rest 40 sec x 5

Each set of 10 took approximately 20sec of work; rest as Rx'd

D. 10 --> 1 of:

Wall Ball - 20#

Russian KBS - 70#

Time: 3:57 (compared to 4:20 in 6/2010) 

C. Row 1K‬‪ ‬‪Training (Sub 100 45# BB SDLHP)...still yet to do...maybe later

Notes:

Just don't feel like I have the sustained repeatability like I used to on the top end. Maybe I need to train in those ranges more often in order to improve the neural efficiency of it. Just hard to train it all.

I am pleased with the Finisher WOD. That's a decent PR. And felt like I could have pushed the pace a little faster if I had to do it all over again.

Planning on hitting Cael's sets today on PP, DL and Aux work.

Saturday 4/18 - Aerobic Capacity - Airdyne Intervals

Warm-up:

RPR, Mobility, Movement Prep

Training:

Exercise Bike Intervals

10 min @ Z1

22 min @ :30 sec hard pace; :30 sec spin

10 min @ Z1

Monday 4/13 - OPT Repeats - Day 45

Warm-up:

RPR, Mobility, Movement Prep

Training:

A. Front Squat @ 30X2; 3,2,1; rest 5 min

WU x 3 with 30X2: 45-135-185-225-255
Work Sets: 285-315-345 (+35 from 10/8/10)


B. CTB Chin Ups - 15 fast x 3; rest 2 min

15-15-10+5 (rested longer than 2 min)

C. Row Sprints; 15 sec @ 110% effort; rest 2:45 x 3‬‪ ‬‪‪

Subbed Exercise Bike in the Garage @ same Rx.

PM: 10 x 40yd Sprints with the Fam

Notes:

I can tell I'm definitely stronger at the strength lifts, but do not have the repeatability/engine for the PUs like I used to or the technical efficiency for the Oly lifts compared to 10 years ago. Not sure if it is due to mobility or desire.

Sunday 4/12 - Aerobic Capacity - Airdyne Intervals

Training:

10 min @ Z1

21 rounds @

:30 seconds hard pace

:30 second spin

10 min @ Z1

Sunday 4/5 - Conditioning

Warm-up: See first 10 min

Training:

40 min on the Exercise Bike

10 min @Z1-Z2

20 rounds of 30sec hard pace, 30 sec Spin

10 min @Z1-Z2

Monday 3/30 - OPT Repeats - Day 40

Warm-up:

RPR, Mobility, and Movement Prep

Training:

A. Power Snatch - 2 x 4(5) sets 75-80%; rest 3 min

95-115-135-145-145-145-145-145

B. Power Clean + Power Jerk - 1.1 x 4 sets; rest 3 min
95-115-135-165-185-205-225 (no power jerk on 185-225)

C. Med Ball Reverse Overhead Throws and PC Practice; 2 PC + 3 OHT/set x 12 sets; rest 1-2 min‬‪

185+3 x 2

190+3 x 2

195+3 x 2

200+3 x 2

205+3 x 2

210+3 x 2

PM WO:

Sprint Row 35 sec @ 95-100% (Subbed Air Bike)
Rest 2:25 x 3

rest 6 min

Sprint Row 35 sec @ 95-100% (Subbed Air Bike)
Rest 2:25 x 3

Notes:

Today was a cluster. First day of "Distance Learning" and I made the mistake of checking my email before I went in to train so I was fielding questions and emails the whole workout. It really messed with my mental mojo. Just wasn't in it.

Tuesday 3/17 - Happy St. Patty's Day

Warm-up:
Not much...

Training:
5-6 min Spin at Z1
20 rounds of
20 sec - Hard Pace
20 sec Spin
5-6 min Spin at Z1

Notes:
Had to do something to get the heart rate up and my energy out. This is day two of the Covid19 Quarantine.

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

OPEX Being - Week of 4/27 - 5/1

Monday 4/27 (corresponds with 5/12/2014 on OPEX Blog)

A. back squat @30X1; 3-4×4; rest 3mins

135-185-225-275-315-335-355*-375* (*belt)

B. wtd chin up pronated build to a max - 3-3-3-2-2-1-1-1

35-45-55-65-75-85-95-100

C. close grip bench press @30X1; 2-3 x 5; rest 3mins

135-165-185-200-210-215-225
+

Row 5k for time (Airdyne tabata instead)

Wednesday 4/29

A. snatch grip deadlift build to a tough concentric only in 8mins

135-185-225-275-315-345-365-385-405

B. emom – until max on PS
odd – HPS x 1 start at 60% of 1rm add 10# every other min until max - 125-135-145-155-165-175-185
even – 8 burpees AFAP
+
for time: 11:40
Run 400m
10 TGU 1.5pd
10 burpee + 10 MU*
10 box jump on and over - 30″
10 thrusters 155/105#

Friday 5/1

A. split jerk from blocks build to a tough single in 10mins

95-135-165-185-205-225-240-260-270

B. push press x 1/SJ x 2; rest 90sec build per set x 6

185-195-205-215-225-235 (missed PP)

C. emom – 10 burpees – 7mins

+

4sets tough effort
5 clean and jerk TnG fast tough good form - 135-145-155-165
7 no push up burpee box jump 20″ AFAP
AD 18sec all out (Russian Step-ups)
rest 4-6mins (3 min)

OPEX Being- Week of 2/16 - 2/20

Monday 2/16 - OPEX Being 

A. back squat 3, 3, 3; rest as needed

135-185-225-275-315-335-355-375-395 (+10# from 1/30)

B. Back Squat x 25 @ 275#(+5 reps)

C. Row 1min (SDLHP) 90% aero rest 1min x 4

52-52-53-55 reps/round

+
AD 1`min all out

AD 2min Z1

AD 1min all out

AD 2min Z1

AD 1min all out

AD 2 min Z1

+

4 rounds of

HSW AFAP 

Ab Wheel x 12

HSPUs - 4-5-6-6

Strict Pull-ups x 6

Tuesday 2/17 - OPEX Being

18min amrap open pace
30 G2O 165# - PC+PP - 6-3-3-1's @ constant pace. Had to fix wt @ rep 20 & 27 - 5:42
100 bar facing burpees - step over - kept moving - 13:00 (7:18)
30 MU

Results: 30-100-13 in 18 min, 18 MU in 20 min, 35 MU in 29:05 as I cleaned up between reps.

*all MUs done as singles.

Wednesday 2/18 - OPEX Being 

A. deadlift TnG cluster 3. 3. 3; rest 10sec/rest 3mins x 3

135-225-275-315-340-365-385-405

+
for time
Row 1k (100 SDLHP @ - 45#BB)
25 DU
Row 750m (75 "...")
50 DU
Row 500m (50 "...")
75 DU
Row 250m (25 "...")
100 DU

Time: 14:07

Notes: 

Grip ended up being limiting factor on DL clusters. I can tell I haven't pushed my hook grip in a while. 

Subbed SDLHPs for rows on metcon. All SDLHP UB, DUs done in sets of 25-26

Ready for a rest day!!

Friday 2/20 - OPEX Being 

A. SC build to a max in 15mins

95x3, *115x3, 135x3, 165-185-205-225-240-255-265 @ 15:30 mark

*started clock before set

+

0-3:00 min

2 rounds
10 OHS 95/65#
10 CTB chin ups

3:00-6:00 min

2 rounds
12 OHS 95/65#
12 CTB chin ups

6:00-9:00 min

2 rounds
14 OHS 95/65#
14 CTB chin ups

Outcome: 10's + 12's + 14-14-14-9 (finished last 5 CTB PUs at 9:33-34)

if you continue to get the 2 rounds done in the 3min window increase the reps by 2 and continue

OPEX Being - Week of 2/9 - 2/14

Monday 2/9 - OPEX Being 

A. back squat 3, 2, 1; rest 3mins

135-185-225-275-315-340-360-380-400-420
+
8min amrap open pace
8 PS 95/65#
8 burpees
8 TTB

Rounds: 5+4.5PS in Rx'd time (8min) 6 rounds in 9:35
+
15 min Z1 AD

Wednesday 2/11 - OPEX Being 

A. clean and jerk build to a max

95-135-165-185-205-215-225*-235-245-255

B. strict HSPU cluster 3. 3. 3; rest 20sec/rest 3mins x 3
+
for time
10 burpee MU*
5 wall walks
200 DU in unbroken 25’s only - Jump rope broke, had to use Robby's...DUs were very broken
5 wall walks
10 burpee MU*

Notes: today was a bad day...almost like it wasn't meant to happen...woke up with my right knee locking up a bit. Hadn't done that in quite a while. Tweaked my low back a little on the set of 205#. I guess I was too loose in the middle. All that crap factored in to my weak mind set of going overhead anyway...so I ended up only hitting 225 over head...same weight I hit 20 times EMOM a couple weeks ago...which is embarrassing. Hit some singles up to 255 then missed 265. Had it high enough, just missed going forward. 

Then...my Jump rope broke in the middle of my WOD...had to borrow Robby's. Didn't even time it. DUs were severly broken. His rope was too short for me. 

Friday 2/13 - OPEX Being 

A. SC x 1/HSC x 1; rest 2mins x 5 build per set

95-95-115-115-135-155-185-195-205-215-225-235

B. wtd chin up 2-3 x 3; rest 2:30-3min

BW-35-55-65-75x5

+
7mins amrap
15 SC 95
12 SC 115
9 SC 135
6 SC 155
3 SC 185 in 5:42
remainder of time amrap
SC 225 x 2*

OPEX Being - Week of 2/2 - 2/6

Monday 2/2 - OPEX Being 

A. Back squat @30X0; 3, 2, 1, 3, 2, 1; rest 3mins second 3, 2, 1 more than the first

(135-185-225-275-315-345) 365-385-405, 375-395-415

B. emom – hang PC TnG x 5 155# - 8mins

45-65-95-115-135-155-155-155-155-155-155-155-155

+

5 RFT of:

5 DL - 275#

10 Burpees

Time: 3:01
(2:59 on 7/19)

Notes: had to leave after squats again...getting a bit old. Also tweaked my right mid back during the 365. I had a lack of focus and became slack through the middle. Refocused and hit my weights, but it is pretty sore/tight.

Finished HPC on the minute in the cold garage. Also opted for s shorter retest WOD since I had kids in the house. I would have had to sub quite a bit anyway. 

Wednesday 2/4 - OPEX Being 

A. push press x 1/jerk dip x 1/paused jerk x 2; rest 2 mins x 5 (2sec pause at bottom of dip for the paused jerks)

95-135-165-185-185-185-195-205

+

3 rounds for time
10 HSPU (10)-(5+2+2+1)-(2+1+1+1+1+1+1+1+1)
10 T2B (UB-UB-UB)

Time: 4:30 Had watch mess-up and HSPUs buried me. Had to do singles on last set.

rest 5mins

3 rounds for time
10 thrusters 95/65#
burpees

Time: 3:20* - had a safety pin come out of the rack b/t my last set of thrusters and Burpees. Had to mess with it and unpack weight before doing Burpees. Might have been closer to 3 min mark.

rest 5mins

5mins amrap
1 DL 275#
1 MU (bar)
increase by rep every round

4 rounds + 5DL + 4MU + 1MU AT (5:25) 
+
15mins Z1 AD (only had time for 8 min)

Friday 2/6 - OPEX Being 

A. back squat 65% of 1rm @20X0; 2-3; rest 45sec x 10

135-185-225-275x10
B. 3mins max HS walk
+
1min max bar MU - 8-6-7
1min max box jump 24" - 15-15-15
1min max wall balls 20/14# 10′ target - 21-21-21
1min PS 95/65# -12-11-10
1min max cal row 12-12-16
rest 1min x 3
+
12 min Z1 your choice

Airdyne

OPEX Being Week of 12/21 - 12/28

Sunday 12/21 - OPEX Being/Will

A. 30 MU for time - 2 scores (1. # UB up front, 2. Total time to complete)

1. 5 (PR?)

2. 10:00-01 (recent PR)

B. 7min amrap:
3 T2B
3 PC and S2O 135/953
increase reps for both movements by 3 every round (i.e. round 2 is 6T2B, 6PC and S2O)

3/3-6/6-9/9/-12/12-15/7(finished last 8 after time)

Note: Started breaking TTB and PC/PP on sets of 9's

Monday 12/22 - OPEX Being

A. snatch build to a max in 10mins

45-95-115-135-150-160-170-180-190-200

B. take 77% of A complete 25 reps for time snatch

155# x 25 reps - 6:25

+

8min amrap: (short Nate)
2 MU
4 HSPU
8 American KBS 2/1.5pd

6 rounds

Tuesday 12/23 - OPEX Being

A. Spilt jerk from block build to a tough single in 12mins

95-135-165-195-205-215-225-235-245

B. Power clean 7 x 1; rest as needed go for something if feeling it

135-165-185-205-215-225-235-245HPC-265HPC

C. Close grip bench press @30X0; 3-4×3; rest 3mins

135-165-185-200-215 (2)

+

Row 500m @2k PR pace
rest 3mins x 5 all rows same pace

rest 5mins

AD 90sec 90% aero
rest walk 3mins x 5

Friday 12/26 - OPEX Being

A. Back Squat - 65% EMOM for 10 min

275-275-275-275-280-280-285-285-290-290-290

For Time:

30-20-10 rep rounds of

1. BB FR Walking Lunges

2. HSPUs 

Time: 16:09*

Note: HSPUs buried me...and I broke my pinky toe on first rep! Probably should've scaled down. WO became a slog instead of a burner...

Airdyne @ Z1 - 20 min

Saturday 12/27 - Saturday Tester

5 RFT of

 7 DL - 325#

7 Burpees 

(3:16 on 9/17)

Time: 3:33*

Note: On pace until last set of DL. Quads were spent. Broke last set of DL 2+1-1-1-1-1

Rest 10 min

10 min @ Z1 of:

6 Bar Dips

9 Russian KBS - 70#

12 Ab Wheel

Rounds: 7 rounds + 6+9+2

Note: Finished through 10 rounds in 14:53

OPEX Being - Week of 12/15 - 12/19

Monday 12/15 - OPEX Being 

A. snatch build to a max

95-115-135-155-165-175-185-195-205(f)

B. back squat to a tough double in 10mins

245-295-325-345-365-385-405(1) in approx 12 min

C1. 10 man makers AFAP 30/20 per hand; rest 20sec
C2. amrap bar MU; rest 3mins x 3

4-4-3

+
For time:
100 wall balls 20# - 10′ target (35-61-82-100 in 5:18)
100 CTB chin ups (rested approx 1:30 after WB)

Time: 18:50

Wednesday 12/17 - OPEX Being

A. Power clean cluster 1. 1; rest 10sec/rest 3mins x 6

(135-185) 205-215-225-235-245-255-265(f)

Note: callous tear on right hand needs to heal. Couldn't grip well on right side

B. PC and jerk double every 30sec 70% of 1rm for 5-8mins

185# x 13 sets (6:30) 

Note: was running short on time so I cut it short.

C. 3min max HSPU - 2 scores 

1. front end amrap set unbroken - 11

2. total score in 3 min - 24.5

Note: I need to grease the groove in these more! This was awful...C/J might have been a factor in this too.

+
3 rounds for time:
15 DL 185#
15 ring dips
20 box jump sd 24/20″

Time: 7:37 

Note: Ring dips were limiting factor...

Friday 12/19 - OPEX Being

A. emom – back squat @20X0 x3 - 65% of 1rm – 8mins

280-280-285-285-285-285-285-285 

+

30 SC for time 225#

Time: 10:08*

Note: Missed one after rep 24-25, Wasn't sure if I counted it or not. Did an extra rep after 30 around the 10:32-33 mark just in case I was off.

rest as needed

20mins Z1 AD

OPEX Being Week of 12/8 - 12/12

Monday 12/8 - OPEX Being

A. 1 snatch every 30sec for 10min 65% of 1rm

135 x 5, 140 x 5, 145 x 5, 150 x 5

B. back squat to a tough triple in 10mins

225-275-315-335-355-375-395

C. 30 burpee (bar) MU for time

Approximately 9 min - bailed on Burpees after rep 4. Used straps over bar to protect torn callous.

+

12sets 90% effort
4 pistols alt legs per rep
6 CTB chin ups
8 box jump sd 24"
rest walk 1min

Wednesday 12/10

A. Power clean cluster 1. 1. 1; rest 10sec/rest 3mins x 5

(135-185) 205-215-225-235-245

B. PC x 1/SJ x 2; rest 90sec x 6 moderate weight

185-195-205

C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 73% of A

175

+
90% effort keep track of reps for each set
30sec max KBS - 60# (17-16-16-16-16-16)
30sec max DU (32-32-32-32-32)

30 sec max SDLHP - 45# BB (23-23-23-23-23)

Friday 12/12 - OPEX Function/Being

A. KBS, Russian – 30 seconds/30 seconds rest x10 – for total repetitions

200 reps @ 70#
B. Strict pullups – 5×5-8 

6-6-7-6-6
C1. Farmers walk – 3x100m – HEAVY – no rest

70/hand
C2. GH hip extension – bodyweight – 3×8-15 – no rest

15-15-15
+
Airdyne 30 seconds – 90%
Airdyne 30 seconds – Z1 Spin
x10
Rest 2 minutes
x2

OPEX Being - Week of 11/24 - 11/28

Monday 11/24 - OPEX Being

A. every 90sec – snatch 75% of 1rm 1. 1. 1 – x 8

(45-95-115-135) 145-145-145-155-155-155-155-155
B. emom – FS @20X0; 2-3 60% of 1rm speed focuse – 6-8mins

215 x 8
C. emom – 3 chin ups + 3 CTB chin ups + 1 bar MU – 5-7mins

6+1BMU x 7, 6+Miss+1BMU
+
6-8sets 90% effort
10 wall balls 20/14# 10′ target
2 rope climbs 15′
25 DU
rest walk 45sec*

6 sets @ 75% w/ 1 min recovery

Rope climbs and DUs drastically limited pacing today.

Tuesday 11/25

A. Power clean TnG cluster 2. 2. 2; rest 10sec/rest 3mins x 3

135-165-195-200-205

B. Split jerk from blocks (high pins) 1. 1. 1 65% of 1rm – emom – 8-10mins

135-165-185-185-185-185-185-185-185-185

C. 5 sets of 5 for time 155# PC and jerk Tng grace style

Rest 30 sec b/t sets

+
Airdyne x 1 min 90%
rest 2 min x 8 all same pace
rest 5mins after the 4th row

Wednesday 11/26

8 min of

5 PC - 135

15 SDLHP - 45# KB

+

8 min of

8 Box Jumps

5 HSPUs

5 CTB Pull- ups

+

8 min of

25 DUs

5 Burpees

8 Walking Lunges

+

8 min of

12 KBS - 55#

6 Wall Balls - 20#

6 Ring Dips

Friday 11/28

A. Front Squat- Build to s tough 3 in 12 min

135-185-225-(265-285-305-315)

B. Zercher Squats x 3's

225-275-295-315-335-355

C. Back Squat x 30 reps @ 225#, 205#, 185#; rest 3-4 min b/t sets

+

4 sets of:

B1. DB Rows x 10/arm - 85#

B2. Push-ups x 15

+

Row repeats x 3

OPEX Being Week of 11/17 - 11/21

Monday 11/17- OPEX Being

A. PS+3OHS+Snatch

45-95-115-135-135

B. Zercher Squat - tough set of 3 in 12 min

135-185-235-275-295-315-335

C. 3 Burpee MUs - 3 EMOM for 10 min (omit)

+

4 sets of

20 Wall Ball - all UB

AMRAP CTB PUs - 20-16-15-13 (64)

Rest 3 min

+

AB Wheel x 25

Thursday 11/20 - OPEX Being (Tuesday/Wednesday blend)

A. PC TnG clusters - 3.3.3, rest 10 sec; rest 3 min x 3

(95-135-155) 185-190-195 (perfect form)

B. Split Jerk (from blocks/in rack w/ high pins) TnG 1.1.1. @ 65% - EMOM for 6 min

135-155-165-175-175-185-195

C. EMOM PC + SJ (no pause b/t movements. Go straight into SJ from PC) 3 @ 65% - 8 min

165

+

6 min 85%

8 BJ (SD) - 24"

5 CTB Pull-ups

7 total at 5:40*

*Did 10 BJ on round 3ish

rest 3 min

6 min 85% 

30 DU

5 Burpees

8 Walking Lunges

5 @ 5:41

Friday 11/21 - OPEX Being 

A. Back Squat @20X0; 2-3 (55-60%); rest 45 sec x 10

265 (60% of 435)

B. 1 PC & SJ every 30 sec for 10 min - 75% 

185-185-195-195-205 x 16

+

Airdyne 1K @ 80% - 1:50

rest 1min

12 min AMRAP 

20 TGUS - 55#

50 Wallball

AMRAP bar MU in remaining time - 12 w/ one miss b/t 11 & 12.

rest 1 min

Airdyne 1K @ 80% - 1:50

Training for Week of 6/16 - 6/20

Monday 6-16

A. PC/HPC - build to a 1RM

135-165-195-220-235-250-265

HPC: 275-290

B. Back Squat 5 x 5 (420)

55-63-70-77-85-85

235-265-295-325-355-355-355

+
3 sets all out!
40 DU
15 KBS 2/1.5pd
20 no push up burpee box jumps 15-20" AFAP
15 KBS 2/1.5pd
AD 15 cals
rest 5min & 7.5min between sets; repeat 3x's

Work time: 4:58, 5:14, 5:18 

Wednesday 6-18

IWT/Metcon Day

"Heavy Dianne"

21-15-9

Deadlift - 275# - all UB

HSPUs 8-7-6, 5-3-2-2-2-1, 3-2-1-1-1-1

Time: 4:52

+

5 sets of:

3 MUs

6 Spartan Flips

Rest 2 min

WT: approx 1-1:05/set

Thursday 6-19

A. Front Squat - 5 x 3 @ 30X1; 72-77-82-87-92-92-92

135#-185#-245#-260#-275#-290#-305#-305#-305#

B1. Press (175#) - 5 x 5; 55-63-70-77-85-55(AMRAP)

95#-110#-125#-135-150 + 95x21

B2. WTD Pull-ups 5 x 5; 

50-50-50-50-50 + BWx14DH

+

3 RCs while setting up prowler

+

10 sets of

Prowler D/B - H/L - 150#

10 Burpees 

Rest 2 min

Training for Week of 5/18 - 5/23

Sunday 5-18
Wendler 5-3-1 (75-85-95%)
A. Press 5-3-1+
135-150-165(f)-135(10)
B. Deadlift 5-3-1+
375-425-475(5)
C1. Pendelay Rows -  5 x 3 @ 31X1
135-155-175-195-205-215-225-135 AMRAP (15)
C2. Pistol Squats - 5 x 12 (alt legs) 12-12-12-12-12-12-12-
D. EMOM - 20 min
Odd - Burpees
Even - 20 RKBS - 70#

Wednesday 5-21
A. Power Clean - 3 x 3
135-185-205-225-235-245
B. Back Squat - 8-5-3-1-1-1-5
295-335-355-380-380-380-335
C1. Wtd Pull-ups - 8-5-3-1-1-1-5
10-40-55-70-70-70-40
C2. Wtd Dips - 8-5-3-1-1-1-5
15-50-65-80-80-80-50
+
50-40-30-20-10
Double Unders
Sit-ups (unanchored)
Time: 5:56

Friday 5-23
A. 3-Pos Snatch - 1.1.1 x 3 - 60-65%; rest 2 min
145#
B. HS Walks x 3 attempts
+
3 sets @ 95%:
12 heavy russian swings - 100#
AD 20 sec MAX effort
rest walk 4 min
+
3 sets @ 95%:
5 TnG Deadlift heavy build per set (stay between 75-80%)
385-405-425
Row 20 sec MAX effort
rest walk 4 min
+
10 PC TnG 50-60% of 1rm (150-160-170)
12 burpees AFAP 
walk rest 4 min
+
Tabata Airdyne sprints
+
6 min @ Z1