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.

Training Week of 10/5 - 10/9

Monday 10/5
A1. 10 Back Squat; rest :30
135-185-235-255-275-295-315
A2. WTD Pull-ups x 4-5; rest :30
BW-20-30-40-50-60-70
*AMRAP Chin-ups
A3. 5-7 deficit HSPUs; rest 2:00 (On 25# bumper)
2-3-7-7-7-7-5+2
+
B. 5 Rounds of:
65# OH Walking Lunge - 20 steps
10 KB Snatch - 55# (5/side)
5 Standing AB
Rest 1 min b/t rounds

Wednesday 10/7
A. EMOM for 20 min
Odd - 3 cleans
175-175-185-185-195-195-205-205-215*(2+1)-215*(1-1-1)
Even - 9 Ring dips
9-9-9-9-9-9-9-9*-9*-9(6+1+1+1)
B. 3 RFT of:
9 DL - 225# (UB)
9 BF Burpees (slow n' steady)
18 CTB Pull-ups* (severely broken)
Time: 7:32

Friday 10/9
A. 1 FS every :45 for 20 rounds @ 305#* 
*belted on set 8-20
EMOM for 12 min of:
B1. Press x 5 - 95-120-145-145-145-145
B2. 8-10 Butterfly Pull-ups - 3-5-10-10-10-10-10-10-10
B3. 10 Ab Wheel - 10-10-10-10-10-10
+
FT: 150 RKB - 55#
3:57 all UB

Traing Cycle 3, Week Two - 9/8 - 9/12

Monday 9/8

A1. Back Squat - 5 x 3+

285-305-325-345-365 x 11

A2. Press - 5 x 3+

120-130-140-150-160 x 4

+

EMOM for 20 min

Odd - 10 CTB PUs

Even - 3 Hang Power Snatch - 125#

Wednesday 9/10

A1. Power Clean - 5 x 3+

135-185-200-215-230-245-260 (2+1 + 2 HPC singles)

A2. Push-Press - 5 x 3+

165-175-185-195-205 (x 5)

+

10 min AMRAP 

3 DL - 385#

5 Ring Dips

7 GHD SU

Rounds: 10+3+5

Friday 9/12

A1. Front Squat - 5 x 3+

(135-185-225) 255-270-285-300-315+

A2. WTD Chin-ups - 5 x 3

BW-35-55-70-70-70-70-70 (x5)

B. AMRAP Strict Chin-ups - 16 (+4), 14

+

Every :45 for 16 rounds

Odd - 15 Russian KBS - 70#

Even - 5-8 Strict HSPUs

8-8-7-7-6-5-4+1-4+1

Training Cycle 3 Week One - 9/1-9/5

Monday 9/1

A1. Back Squat - 5 x 5+

135-225-265-285-305-325-345 (15)

A2. Press - 5 x 5+

45-95-110-120-130-140-150 (7)

+

EMOM for 12 min +

Odd - 10 CTB PUs    

Even - 25 DUs

Notes: Made it 12 rounds then finished 16 in 18 min. Pushed through to 20 rounds off pace. 

 

Wednesday 9/3

A1. PC - 5 x 5+

180-195-210-225-240

A2. Push-press - 5 x 5+

150-160-170-180-190

+

21-15-9 of

DL - 275#

HR Burpees

Time: 5:00-5:01

Friday 9/4

A1. Front Squat - 5 x 5+

235-250-265-280-295

A2. WTD Chin-ups 5 x 5

60# x 5 x 5

B. AMRAP (-1) Strict Chin-ups x 1

12

C. 10 min AMRAP of:

3 PC - 185#

4 HSPUs 

5 TTB

Rounds: 9+2PC

*Bogged down on HSPUs after round 4.