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

Monday 5/4 - OPT Repeats - Day 54

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

AM Training:

5 min of work @ 80% RPE; 4 sets

10 Burpees

10 Russian KBS - 70#

20 Double Unders

10 DB Rows - 45#

rest 4 min

1. 3 rounds

2. 2 rounds + Burpees + KBS + DUs

3. 2 Rounds + Burpees + KBS

4. 2 Rounds + Burpees + KBS (9 in time, 10 in 5:01)

PM Training w/ the Fam:

A1. Back Squat - 5-3-1+

275-295-315 x 21 (belted)

A2. SA DB BP - 4 x 10/Arm @ 45#

B1. HPC - 5-3-1+

155-175-195 x 5-6

B2. Med Ball Slams - 3 x 15

C1. Rear Elevated Split Squats - 2 x 10

C2. Box Jumps (to tire) - 2 x 10

C3. Farmer's Carry - D/B @ 75#/hand x 2

D. 10 x 40yd Sprints; rest/walk back

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

Training Week of 7/19 - 7/25

Sunday 7/19

A. 10 min EMOM Back Squat x 3 @ 30X1 - 280#

B1. Press - 5 x 5 - 95-115-125-135-145x3-95x17

B2. Pendelay Row - 5 x 5 - 135-155-170-185-200-215-135x15

C1. Two 15' rope Climbs; rest 10 sec

C2. 15 HRPUs; rest 10 sec

C3. 12 Hanging Leg Raises; rest 2-3 min; 3-4* sets

Tuesday 7/21

A. 20 min EMOM

Odd - 7 DL - 315# (TnG)

Even - 5 HSPUs w/ hands on 25# bumpers

B1. WTD Pull-ups x 5; rest 1 min

15-25-35-45-55(4) + 12 Strict

B2. Bulgarian Split Squats* x 10 per leg; rest 30 sec b/t legs; rest 2 min; 5 sets * switched to Goblet Lunges for last two sets due to some slight pain in left groin.

4 rounds of

20 GHD Sit-ups and 15 Back Extensions

Thursday 7/22

A. 5 rounds of

3 FS; 235-250-265*-235-235 rest 20 sec

15 CTB Pull-ups*; Rest 3 min

*groin. Was talking to me on the 265# FS so I backed off to 235# for last two sets. Also did an extra set of 10 CTB Pull-ups after the sets.

Rest 5 min

B. 5 rounds of

10 RDL - 135-185-195-205-215-225; rest 20 sec

15 HR PUs; rest 2min

C. 30 TGUs for time - 55#

Power Matrix Strength Cycle

Friday 8-31 (Week 3, Day 9)

TRAINING:
A. Power Snatch + Snatch - 1 + 1
95-115-145-465-185-185-195-205(PS only)
B. Deadlift - 8-5-3-1-1-1-5
300-390(3-DNF) - Felt a tweak and dropped it.
C. OHS - 3 x 3
135-165-185-185-205
D1. Bulgarian Split Squats - 3 x 10
65-75-85
D2. FG Neutral Grip Pull-ups - 3 x 10
12-10-6+4(singles)
D3. Dips - 3 x 10 @ 31X1
10-10-10
D4. HPC - 2 x 3
225-260

Power Matrix Strength Cycle

Friday 8-17 Week 1, Day 3
TRAINING:
A. Power Snatch 3 x 3
95-125-145-165-180-185-190
B. Deadlift - pm (530-535)
300(8)-390(5)-470(3)-485(1*)-500(1*)-500(1*)-500(1*)-390(5*) *belt
C1. Bulgarian split squat - 3 x 10
50-65-80
C2. Pull-ups NG/FG - 3 x 10
10-10-7+3
C3. Dips - 3 x 10
10-10-10 @ 31X1

Max Effort Lower Body, Week 3

Sunday 7-22
Warm-up: TGUs - 35# x 5/side

TRAINING:
A. Reeves Deadlift x 5's
135-150-160-175-190-200
B. Sumo Deadlift from Deficit x 3's
135-225-240-255-270
C. Zercher Squat x 3's
135-185-235-285-310-330-350
D1. Push Press x 5's
135-165-195-205-215-225(x4)
D2. DB RDL x 10's
30-45-55-65-75
D3. Bulgarian One-legged Squat x 8's
30-40-50-60-70
E1. Snatch-grip BB Row - 3 x 10
135-145-155
E2. Bar Dips @ 31X1 - 3 x 10
as Rx'd
E3. Neutral Grip (Fat Gripz) Pull-ups
6+4, 6.5+4, 7+3

Max Effort Lower Body, Week 1

Monday 7-9

TRAINING:
A. Reeves DL x 3's
135-145-155-165-175-185
B. Sumo DL from Deficit - 1 x 1-3* *ME
225-275-315-340-365-385-405
C1. Push Press - 5 x 5
135-155-175-195-205-215
C2. BB Split Squats/Lunges - 4 x 8/leg
95-105-115-125-135
D1. DB Rows - 3 x 10
75-85-95
D2. Ring Dips - 3 x 10-15
12-12-15
D3. Neutral Grip Pull-ups w/ Fat Gripz - 3 x 6-10
4+6-6+4-6+4*

Notes:
Went for 425 on the SDL and pulled my right hamstring. I think it is a minor strain/tear due to the fact that I still have full ROM as far as flexion and extension goes, but I lights up when I try to do a sit and reach or touch my toes with a straight leg. Trying to be diligent about icing and stretching.

I finished the workout. The split squats/lunges didn't aggravate it but I stayed light anyway. I did omit the RDL work and modified the snatch-grip BB rows to DB rows in order to avoid activating the  hammy.

I am going to try to hit some straight sets next time for the PP around BW or a bit higher. Felt like I was feeling a lot of the movements out today...especially with the injury.

I liked the Fat Gripz, they definitely added a new dynamic to the pulls. Can't wait to try them with other movements. Forearms definitely got a pump!

Vacation/Deload WOD #4

Tuesday 6-12

TRAINING:
A. Turkish Get-ups x 50 - slow and easy
+
B. 4 Rounds @ Very Relaxed, No Hurry, Conversation Pace:
1. Bulgarian Split Squats w/ 60# & 40# KB
2. HSPUs
3. One-legged RDL w/ 60# & 40# KB
4. L-Pull-ups
5. Wtd. Bridges x 60sec
6. Windmills x 10/side
7. Reverse Crunches
8. Hollow Rocks

TRAINING OUTCOME:
A. as Rx'd - 40# KB
B1. 20-20-20-20 (10/leg)
B2. 15-21-21-18
B3. 40-40-40-40 (20/leg)
B4. 7-7-7-7
B5. Cael, Owen + Maisie,  Cael + Maisie, Cael + Owen (sitting on back)
B6. 40#-60#-60#-60#
B7. 30-30-30-30
B8. 30-30-30-30