Wednesday 5/6 - OPT Repeats - Day 55

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

AM Training:

A. Halting Snatch Grip DL @ 1113 x 3 reps

135-185-225-275-295-315-335

B. Halting Clean Grip DL @ 1113 x 3 reps

365-385-405

C. Bench Press x 3 reps

95-135-165-185-195-205

PM Training:

A1. Bench Press - 5-3-1+

45-95-135-145-165-185 (x10)

A2. Body Rows - 3 x 10

B1. Power Clean - 5-3-1+

95-115-135-165-185-205 (x15)

B2. GHD Sit-ups - 3 x 10

C1. Push-up Circuit - 2 x 30

C2. Rear Elevated Split Squat - 3 x 10/leg

C2. Box Jumps (Tire) - 3 x 10

D. 10 min Run

Tuesday and Wednesday 4/21 & 4/22 - Liberator Challenge WO and OPT Repeat - Day 49

Tuesday 4/21 - Liberator Challenge WOD

5 rounds of

10 Push-ups

10 Body Squats

10 Planks - Knee to Opposite Elbow

10 Burpees

10 KBS

10 Body Rows

20 Lunges

Time: 12:24

Wednesday 4/22 - OPT Repeat Day 49

A. 20 min at Z1-2 on Exercise Bike

B1. Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed

45-95-135-165-185

B2. Strict Pronated Chin Ups - build to a 1RM; rest as needed

BWx3; 35x3; 55x1; 75x1; 95x1; 105x1ish (not quite chin over...more at)

rest 10 min

B1. 85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed

85% of 185: 155# x 8 reps

B2. 85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed

85% of 100: 85# x 3 reps (+1 compared to 2010)

Notes: Lib WO was pretty good. Lunges were a bog though. Don't really want to talk about the BP...it was abysmal. Chin-ups were supposed to be Pronated, but I misread and thought they were supposed to be supinated so I opted for NG since I cannot do supinated on our bars. Still got work in though.

PM:

Completed work sets with Cael on BP (165x10) and PC (185x5); then we ran for our 10 min again this week.

Windler, Week 2

Saturday 3-15

TRAINING:
Windler 5-3-1
A. Press x 3 3
45-95-115-135
135-145-155(4)-135(10)
B. DL - 70% x 3, 80% x 3, 90% x 3+
WU: 135-225-285
WS: 335-385-430(x10)
C1. 15 Supinated Body Rows x 5; rest 2 min
C2. 20 HRPUS x 5; rest 2 min
D. 3 sets of 20 wtd plate twist step-ups - 24" box

OPT: Week 14, Day 2 - DL Repeat/Off the Rails

Wednesday 4-17
Warm-up: Shoulder mobility and Hollow Rocks - 4 x 40

TRAINING:
A. Deadlift - 5, 4, 3, 2, 1
WU: 135(10)-225(5)-315(5)-365(5)-405(2)
WS: 435(5)-465(4)-490(3)-510(2)-530(1)*
*Attempted +10# on all sets, but missed the 530#. Pulled it to mid thigh. Bar began rolling out and back rounded to compensate so I dropped it.
405 x 10 singles*; 5 sec rest b/t reps
*focused on perfect set up/form and speed off the floor.
+
5 rounds @ Z1 pace of:
12 Body Rows
12 push-ups
20 Split Lunges

Deload Week, Day 2

Friday 8-10
TRAINING:
A. Power Snatch - 3 x 5 @ 65-70%; (95-135-155-165-175)
B. Deadlift - 3 x 10 @ 65-70%; (225-275-315-340-365-365-365#)
C. Front Squat - 3 x 5 @ 65-70%; (205-225-225-225#)
D1. Bench Press - 3 x 10 @ 65-70%; (195-205-215#)
D2. Body Rows - 4 x 15
D3. Topside Halfmoons - 4 x 20 (45#)

Lower Body Max Effort, Upper Body Volume, Week 4

Monday 7-30
TRAINING:
A. Zercher Squats (squat pattern emphasis secondary core lift) - 1 x 1-3
135-185-235-290-315-340-365 x 3's + 385(x1)
B1. Pistol Squats (assistant) - 5 x 8
30-40-50-60-70
B2. Narrow Grip Bench Press (horizontal push) - 5 x 5
135-185-215-225-230-235-240*
C1. Neutral Grip (FG) Pull-Ups 3 x 6-10
10-10-10 (all FG)
C2.  Triceps–weighted dips - 4 x 5-8 (55#)
8-10-10
D1. Wide-grip Bodyweight Rows (auxiliary) - 3 x 6-10
12-12-12
D2. One-Legged Suitcase Deadlifts (auxiliary) - 3 x 8
65-85-105
Cash-out:
Back Squat - 3 x 20 @ 135#
*Need to stay lighter. I was getting a healthy bounce and my butt was coming off the bench.

Upper Body Max Effort, Week 1

Thursday 7-12


TRAINING:
A. Low Box Front Squat - 5 x 5
95-145-195-205-215-225-235-245-255
B. Medium-grip, Dead-stop Bench Press - 1 x 1-3
135-185-205-225-240-250 x 2
C. Neutral-grip Dumbbell Bench Press - 4 x 6-8
80x8, 90x8, 100x5, 90x8
D. One-arm DB Overhead Press - 3 x 6-10
45x10, 55x10, 65x10
E1. Fat Gripz Chin-ups - 3 x 6-10
4+6, 4+6, 5+5
E2. BW Rows - 3 x 6-10
10-10-10
E3. Wtd. Dips - 3 x 6-10 (45#)
10-10-10
F1. Face Pulls - 3 x 20
20# x 20, 30# x 20, 40# x 20
F2. Fat Gripz Farmers Carry x AFAP x 3 (70#DBs)
as Rx'd
G. Buddy Planks - 2 x 45 sec
as Rx'd

Windler Week Two: Press, Deadlift, Rack Pulls, Good Mornings, Wtd. Pull-ups and Dips, Body Rows and Reverse Hypers

Friday 4-6


TRAINING:
A. Press - 70% x 3, 80% x 3, 90% x 3 +
B. Deadlift - 70% x 3, 80% x 3, 90% x 3 +
C1. Rack Pulls - 3 x 5
C2. Good Mornings - 3 x 5
D1. Wtd Pull-ups - 3 x 5
D2. Wtd Dips - 3 x 5 @ 0X50
E1. Body Rows - 3 x 15-20
E2. Reverse Hypers - 3 x 20

TRAINING OUTCOME:
A. 130-150-170 (x6)
B. 365-415-465 (x 8)
C1. 405-475-500
C2. 175-185-195
D1. 70-70-70
D2. 45-45-45
E1. 15*(no straps)-20-20
E2. as Rx'd

Notes: Reminder...Don't go for extra reps once form starts to degrade!!! Last 3 reps of 465 on DL was ugly...especially the last two.