Friday 4/10 - OPT Repeats - Day 44

Warm-up:

RPR, Mobility, and Movement Prep

Training:

A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min

Rd 1: 185-195-205-215
Rd 2: 185-195-205-215

B. Clean Pulls - 2 sets x 2 reps: rest 3 min

225-245-265-295-305-325

C. Snatch Balance @ 60%; 2 sets of 3 reps; rest 2 min‬‪ ‬‪

95-125-135-135-135

Notes: 

Overhead just isn't where it used to be...and my motivation is waning a bit having to go it alone all the time. But, I'm grateful for the opportunity and a healthy body. I can grind this out.

Monday 3/23 - OPT Repeat - Day 38

Warm-up:

RPR, Mobility, and Movement Prep

Training:

A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min

185-200-215-225(f on jerk)

185-195-205-215

B. Snatch Balance @ 60% - 4 x 3; rest 2 min

95-115-125-135-135-135

C. Clean Pulls - 3 x 2

225-250-265-285-300-315

D. Lizzie (Modified)

12-9-6 of 

PC - 185#

Ring Dips (subbed HRPUs)

Time: 3:30ish

Notes: I am about a week behind posting so this is all from recall. I may be off a bit.

Friday 3/13 - OPT Repeats - Day 34

Warm-up:
RPR, Mobility, Movement Prep

Training:
A. Clean Grip DL - 3 x 3 @ 1123; rest 2min
135-225-275-315; 345-365-385

B. Clean and Jerk - 1 x 3 @ 70%, 75%, 80%; rest 1 min b/t attempts
70%: 190-190-190
75%: 205-205-205
80%: 220-220-225
*belted on 80%

C1. Front Squats; 3 x 2 @ 87%; rest 2 min
315-315-315
C2. Clean Pulls; 4 x 3; rest 2 min
225-250-280-305

Notes:
Front Squats may have been more like 90% rather than 87%. They felt tough! 225 went up pretty easily. Which makes me feel pretty good about it.

Friday 2/28; OPT Repeats - Day 28

Warm-up:
RPR; Mobility; Movement Prep

Training:
A. Halting Clean Deadlift @ 1123; 3 x 3; rest 2 min
(135-225-275) 325-345-365 (used straps)

B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 1 x 78%; rest 1 min
if all four singles at each percentage are successful, take it up off the clock)

68% - 185-185-185-185
73% - 195-195-195-195
78% - 205-215-220-225* (failed the Jerk)

C1. Clean Pulls; 5 x 3; rest 2 min - add weight to last time)
225-245-255-265-275-285 (used straps)

C2. Front Squat @ 10X0; 5 x 3 @ 85%; rest 2 min
295-295-295-295-295
*belted on all sets

Notes:
I knew I would be short on time, so I started climbing each set on the min during the sets of 78%. I was really close to getting the Jerk at 225#. I caught the clean funny and had to readjust my grip a couple times before the jerk. I just didn't drive and punch under it like I should have. Probably should have rested longer, between the sets since I was climbing, but I just didn't have the time.

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.

Week of 11/23-11/27

Monday 11/23
A. 5 BS @ 275# EMOM x 20*
*hit 6 reps on set 20 - 27,775# moved in 19:24
+
10 min AMRAP of
7 Bar MUs*
640' shuttle - approx 9 lengths
*split Burpee BMUs into 7 Burpees + 7 BMUs (5+2, 3+2+1^-1, 2+1+1+1+1^+1)
^missed a rep b/t Estes two.
Rounds: 3 in 9:15; finished 4th in 13:44

Tuesday 11/24
Strength: Clean & Jerk
2 x 3 x 70% - 195, 195 (2PC/J+1C/J)
2 x 2 x 75% - 210, 210 (1PC/J+1C/J)
2 x 1 x 80% - 225, 225 (C/J)

+

3 rounds of DT @ 165#

12 - DL

9 - HPC

6 - PP

Time: 5:03

Thursday 11/25

5 sets of:

A1. FS - 5 x 3 @ 80% of 335#

135-185-225-250-275 x 3 x 6

A2. Strict HSPUs x 5

A3. 15 PUs - AFastAP - (butterfly kip) 15-15-15-20-20-20

A4. Bear Crawl - slow D/B

Rest 3-4 min b/t rounds

+

10 min AMRAP of

5 American KBS - 55#

10 Sit-ups

15 Body Squats

Rounds: 10+5+7...finished 11th AT.                                          

Training for Week of 11/9 - 11/13

Monday 11/9

A. 4 BS @ 285 q :50 x 20 rounds
135-185-225-265-285 x 4 x 20*
*5 reps on 20th set - 81 reps x 285 = 23,085 total pounds moved in < 20 min
+
Conditioning: 
4 RFT of
12 Thrusters - 115#
200m run (4.5 Down and back) - One of the trip D/B approx 47-48 big paces
Time: 7:36

Wednesday 11/11p
W/U - 1x7 BB complex
A. Clean & Jerk - 3x50%, 2x60%, 1x70%; rest 1 min
135-165-195
Work sets - 8 x 1 starting @ 80%; increase 10 # each set until fail on Jerk. Continue neither Clean; rest 1 min
215-225-235-245*-255-265-275-285(DNA)-225 (C+J)
*DNA the 255# on Jerk. Hit cleans fairly easily up to 275. Only picked up the 285, but didn't attempt the clean.
+
Conditioning - 15 min time cap
For time*
30 Box Jumps - 24" - stay moving 
30 PC/J - 135# - feel it out - 15 UB, 5-5-5 (2:14)
30 Box Jumps - 24" - stay moving
30 PC/J - 135# - stay moving.        
Time: 13:22
*flipped order to start w/ PC/J. Did singles on last two sets of 5 on first Grace.

Thursday 11/12
20 min AMRAP or 5 rounds of:
8 HSPUs - UB, UB, UB, UB, 3+2+1+1+1
5 Bar MUs - UB, UB, 3+2, 4+1, 3+1+1
320' Farmers Carry - 70#/hand
10 Burpee + KB HP - 55#
Rounds: 4+ HSPUs + 3 BMUs in 20 min
Finished 5th round in 23:37

Training for Week of 11/2 - 11/6

Monday 11/2
A1. 10 Back Squat; rest :30
135-185-235-265-285-305-325*-345*
*belted
A2. WTD Pull-ups x 4-5; rest :30
BW-BW-25-35-45-55-65-75*
*3.5+brought knees up to get chin over
+
Conditioning 
4 RFT of
10 PS - 135#
400m Run*
Time: 16:02
*ran from 4th platform on no n-rack side. 1st 400m so nice May or June.

Wednesday 11/4
A. 8 min EMOM of 2 Snatch or Power Snatch - 60-80%
135-145-155-165-175-185-195*
*single...felt unstable in left shoulder.
Rest 5 min
B. 8 min EMOM of 1 PC + 1 Clean + 1 Jerk - 65-85%
(195) 195-205-205-215-215-225-225-235*-205
*PC + Clean...no Jerk.
+
Conditioning 
15 min EMOM 
1. 3-7 Ring MU - 5-4-4-4-3
2. 5 DL @ 75% - 375#
3. 6 Burpee BJ over - 24/20"

Friday 11/6
A. 1 FS EMOM for 16 rounds @ 325#
WU: 135-185-225-275-295

+
Conditioning
5 min AMRAP - 3+WB in 4:43
15 WallBalls 20/14-10′
2 Rope Climbs
2 min rest
5 min AMRAP - 2+OH Lunges
30′ DB Single Arm OH Lunge 55# - 15' R + 15' L
50 DU - Broken, but not because of coordination, more fatigue...need to practice breathing
4 min rest
5 min AMRAP - 2 + Snatch in time + third set of Reverse Burpees AT
12 Alternating DB Snatch 70/55
6 Reverse Burpee

Training for Week of 10/26 - 10/30

Monday 10/26
A. 3 BS @ 295 q :50 x 23* rounds
135-185-225-275-295x3x23 *4 on round 23 to make it 70
+
5 RFT of:
10 Burpee-PUs
200m run (4 trips around the racks = approx 50-52 big paces)
Time: 11:23

Wednesday 10/28
A. Oly/Tech
every 20s for 4 min perform 1 full snatch @ 60% (work on straight line pull and speed to the bottom, try to get away from leaning way back) 135x5, 145x8
Rest 5 min
Every 20s for 4 min perform 1 power (squat*) clean and Jerk @ 60% (work on straight line pull and speed to the bottom, try to get away from leaning way back) 185x12
B. 6 x 4 Hang (Power) or Full Clean - 185-195-205-215-225-235
+
Conditoning:
3 RFT of:
10 Thrusters 95/65 - UB-UB*-UB*
20 Pullups - (UB)-(12+8)-(7+6+4+1-1-1)
10 Bar Face Burp - just kept moving; stepped/SL hopped over bar instead of broad jump
*never set bar down, but rested in top position a few times
Time: 6:17

*Notes - didn't read carefully and did SC instead of PC on A.

Friday 10/30
A. Five rounds of:
A1. FS to a tough double; rest :20
135-185-235-255/-275-290-300-310-320-330 
A2. 10-12 strict chin-ups; rest 2:30
5-5-10-10-10-10-10-10*
*after Conditioning WOD
+
B. Conditioning WOD
8 Rounds
6 Strict HSPU - all UB
6 Full Clean 165-165-155-155-155-155-155-155* 
6 Box Jumps 24/20 - slow and steady, stepped down b/t
6 Alternating DB Power Snatch 70 - all UB
Time: lost track...maybe 30 min
6 in 18 min, last two sets were for completion. Rested b/t movements more. Bob Harding came in and started talking to me on the last round at the BJs.

OPEX Being - Week of 2/23 - 2/28

Monday 2/23 - OPEX Being 

Warm-up: normal routine + SC+FS(5) @ 135-165-185-205+1@225#

For Time
30 CTB chin ups - 15-7-4-4
15 FS from the ground 225# - UB
10 wall walks - 1's/2's
15 FS from the ground 225# - 7+8
30 CTB chin ups - 6-6-6-5-3-1-1-1-1

Time: 11:54-55

Notes: decided to belt on the FS...glad I did. Took about 60-90 sec b/t CTB and FS and Ww and FS

Tuesday 2/24 - OPEX Being 

15, 12, 9 all out for time
PC 115#
burpees

Time: 2:53

Rest 5 min

6,3 of PC/Burpees in 0:41 

Rest 10-12 min

4 rounds of: 

25 RKBS 

25 GS @ 55#; rest approx 20 sec b/t movements

Time: 7:19

Wednesday 2/26 - OPEX Being 

A. Squat Clean & Jerk - build to a tough single 

WU: 95-115-135-165
185-195-205-215-225-235-245-255 (clean only, DNA Jerk)

3 rounds of 4 min AMRAP of
8 DB Thrusters- 45#/hand
40 DUs
Rest/walk 8 min*

1. 3 @ 3:48 - 40-30/10-20/19/2
*Rest 4 min
2. 3 @ 4:05 - 40-20/20-18/15/7
*Rest 5 min 
3. 3 @ 4:59 - 25/15-20/20-11/12/18

Notes: DB Thrusters 'bout got me down. Left shoulder felt like I was losing control of it. Got kind of wobbly on me.

Friday 2/27 @ the Hilton in the 'Lou

A. 20 min EMOM of:

Odd: 20 KBS

Even: 15 Ab Wheel

B. 20 min AMRAP 

Odd: GS - 60# ascending ladder 10-12-14...every round.

Even: 10 Alt. SLDL - 30# in each hand

C. 20 min EMOM if

Odd: 5 Strict PUs

Even: 10 HRPUs 

Saturday 2/28 @ the Hampton in the Lou'

A. 5 sets of SA KBSn x 5/Hand + Anterior Chain opener + Twist x 5/side

B. 5 sets of Pistol Squat - 5/side + Spider-Man w/ twist x 2/side

5 Rounds of

C1. HSPUs x 5; rest 10 sec

C2. KB Rows x 15 right; rest 10 sec...repeat w/ left side, rest 2min

D. Global rotation on cables.     

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*

Training Cycle 5, Weeks 1-2

Week One

Monday 10/27

A1. Back Squat 5 x 5+

135-225I-285-305-325-345-365 (8)

A2. SA Press 5 x 5+

25-35-45-55-65 (6L/9R)

+

EMOM for 12 min (+2 rounds)

3 Power Snatch - 135

15 kipping Pull-ups

Notes: didn't feel too hot today. Not sure if I need to keep PWO shake in the mix during Deload week or what. Didn't sleep well last night. That could be factoring in. Will add PWO shake into mix during Deload from now on.

Wednesday 10/29

A1. HSC - 5 x 2HPC + 1HSC

(135)-195-215-235-255-275*

*forgot to chalk shoulders, weight started sliding a bit button I saved it.

A2. Push-press

(95-135)-165-175-185-195*-205*

*belted

+

10 min AMRAP of (8+3+3)

6 Ring Dips

9 KBS - 70#

12 AB Wheel

7+6+2.5 (finished 8th AT)

+

6+10+12

6+20+12

Friday 10/31

A1. Front Squat - 5 x 5+

(135-185)235-255-275-295-315

A2. SA DB Rows -  5 x 10

70-70-70-70-70

+

The Chief 

3 min AMRAP of

3 PC

6 Push-ups

9 Body Squats

Rest 1 min b/t rounds; x 5

4 sets/round...5 on 5th 

Week Two

Monday 11/3

A1. Back Squat - 5 x 3+

(135-225-275) 305-325-345-365-385 (4*)

*felt like I had another 1-2 reps in the tank, but my racked it anyway. Wasn't mentally in it.

A2. SA Press - 5 x 3+

(20-20) 30-40-50-60-70 (3/3*)

*left was a struggle to get 3. Had a couple more on right but stopped to keep it even.

+

10 min of:

5 Ab Wheel

5 strict Pull-ups

9 rounds...finished 10th AT.

*had to break PUs into 3+1+1 after round 4 or 5

+

Tabata AD + 8 min @ Z1

Wednesday 11/5

A1. HSC - 5 x 1HPC + 1HSC

(45-95-135-185) 215-235-255-275-295

A2. Push-Press - 5 x 3

(95-135)-185-195-205-215-225

+

10 min Z1 pace

5 DL - 315#

10 AB Wheel

20 DUs

7+3DL

Finished round 8 in 11:08

Friday 11/7

A1. FS - 5 x 3

135-185-225-255-275-295-315-335

A2. DB Rows - 5 x 10/arm

85-85-85-85-85

+

3 min AMRAP

PC/J - 95#

43 reps

Rest 90 sec

3min AMRAP 

Burpees 

Rest 90 sec

48 reps

3 min AMRAP 

KBS - 70#

73 reps

OPT/Wendler Week of 5/12-5/16

Monday 5-12

Wendler Press & Deadlift 70% x 3, 80% x 3, 90% x 3+

A. Press 125-140-155(6)

B. Deadlift 350-400-450(x8)

+

8 rounds of:

5 Goblet Squats - 100#

5 ME Broad Jump

Prowler D/B - 100#

rest 2min

Wednesday 5-14

A. segment power snatch pause 2sec at mid thigh then PS; 5sets of 2 perfect form rest 90sec btw sets

95-115-135-155-165-175-185-195(x1)

B. emom – PS TnG x 5 moderate – 5mins

135

+

5 sets:

15-20 ring dips

Row 400 m @ 90%

rest 2:30 

Friday 5-16

A. clean and jerk build to a moderate double in 10mins

245

B. clean and jerk 80% of 1rm – emom  x 1-2 – 10mins

230-230-230-235-235

C. heaving snatch balance build to a tough double perfect form 10mins

215

D. 30 TGU 1.5/1pd alt hands per rep

as Rx'd

OPT: Week 43, Day Two

Wednesday 4-16

TRAINING:
A. build to a tough snatch in 10mins
95-115-135-145-155-175-185-195-205-215-225(f)
B. build to a tough clean and jerk in 10mins
135-185-205-220-235-250*-265*
*clean only
C. emom - snatch 80% of A x 2 - 6mins
170#
D. emom - clean and jerk 80% of B x 2 - 6mins
215#
+
7min amrap
5 PS 165#
7 burpee box jumps 24"
3 rounds @ 6:45

Notes:
Felt rushed all morning and fatigued by the time I got to the metcon. All metcon reps done as singles...even the Burpee BJs.

OPT: Week 38, Day Two

Tuesday 3-4

TRAINING:
A. build to tough single Clean and jerk quick Not a 1rm 
135-185-205-225-240-255(clean only)
B. emom - 65% of 1rm clean and jerk x 3 - 5mins 
185#
C. emom - 70-75% of 1rm clean and jerk x 2 - 5mins 
215#
D. emom - 75-80% of 1rm clean and jerk x 1 - 5mins 
235#
+ 
8 (+2) rounds for time 
3 PS - 155# (TnG)
3 MU (singles)
3 high box jumps sd - 30"

Notes: 
Went back-back today. I could definitely tell. I just muddled through it today. Did the metcon more for completion than for time. Goal was to do the MUs with no misses, which meant I was doing singles all the way through. I would do one walk to the marker board and put a tally and then do another etc.

Saturday WOD

A. BS + BJ - 3+3 x 5
135-225-275-315-335-355-375-395
B. CJ 80% - EMOM for 10 min
240#
+
5 Rounds of
10 HSPUs
15 KBS - 70#
20 UB DU
Rest 2 min b/t rounds

Notes:
Felt good to get back in and squat. Wanted to push it higher, but left it on the table. CJ work was legit too.

IWT work was good. All UB reps except last set of HSPUs...went 8+1+1. Didn't really hustle between movements, just stayed moving. Started out at 1:15 of work time and seemed to lose, on average, about 3-5 sec each round. Mostly from pausing in the HSPUs trying to go UB.

OPT: Week 31, Day One

Monday 1-13
TRAINING:
A. CJ - build to a moderate 2 in 10 min
135-185-205-225-235-245(f on J)
B. CJ - 1 emom - 80% 1RM - 10 sets
235# (+10 from last time)
C. PS x 1/Sn Bal x 3 - build to a solid 3 in the Sn Bal - low/moderate high speed
135-135-145-155-165-175-185
D. build to a 5RM per arm in the TGU - KB
 55-70-85 (Rx5UB, Lx2+2+1)

Notes:
CJ work was...eh...can tell I habent done it in a while. The first rep felt good, the second was sketchy. Felt like I could have definitely carried it higher if it were singles.

EMOM work was solid, no misses.

Tried not to "heave" on SB, but once I hit 155 I had a slight dip and drive prior to driving under it.

Left side was wobbly on the way down with the 85# so I broke it up.

OPT: Week 27, Day Three

Saturday 12-21

TRAINING:
A. BS @ 30X1; 4-5 x 2; rest 2 min
355-385
B. BS @ 30X1; 2-3 x 2; rest 3 min
405x2-425(DNA)
C. CJ - 80% 1RM - emom x 1 - 10 min
225#
+
5 rounds of
18 Bench Jumps (6 in a row x 3 times through)
21 KBS - 55#
rest 2min b/t sets
Work to rest 1:2 - approx 1 min/round
+
3 sets of:
AMRAP Split Jumps - 45 sec
rest 1 min
46-46-40 (+6)
+
HS Walks x 1 length of wt. room

Notes: 
Back to back days. Went in later than I normally do (around 11:00am) and just wasn't feeling the heavy double today. The set of 405 started feeling a bit shallow on the second rep so I racked it. Decided to go for a single at 425# but when I unracked it I wasn't feeling it. The weight felt heavy on my back so I racked it and moved on. (DNA = Did not Attempt)

The CJ work felt good and solid. 225% is 80% of 300. Not sure if I could hit that or not, but for work sets it felt right.

HS work is getting easier. Feel like I have more control and am able to correct without coming down.

Strength and Volume Cycle 3, Week 4

Monday 12-17

TRAINING:
A. Clean and Jerk - 2 + 1 x 3
135-165-185-205-225-245-245*-245* (*missed Jerk)
B. Volume Squat - 10-10*-8*-8*-6* (*belted up)
310-315-320-325-335
+
5 rounds of:
5 HPC - 225#* *straps
10 TnG Box Jumps - 20"
15 CTB Pull-ups* (Switched to 10 COVP PUs after 2nd round)
20 Push-ups (kicked my butt)
rest 3 min b/t rounds

Notes:
Not a stellar day today...mentally weak on the Jerk portion of the C/J. Squat was good though, but the IWT I put together owned me. The High-ish volume push-ups under duress kicked my butt...and I had to go from doing CTB Pull-ups to COVP and decrease volume from 15-10 after the second round. They were starting to bog me down. But...all my Box jumps were TnG and UB.

Strength/Volume Cycle 3, Week 3

Monday 12-10

TRAINING:
A. Clean + Jerk - 2 + 2 x 3
135-185-215-235-235-235
B. Volume Back Squat - 10-10-8-8-6
305-310-315-320-325
+
5 rounds of:
15 CTB Chin-ups
10 Burpees
15 KBS - 55#
rest 2:00-2:30 b/t rounds

IWT RESULTS:
CUs: 15-15-10+3+2-10+3+2-8+4+3
Burpees: as Rx'd - UB
KBS - 15-15-13+2-15-15

Notes:
One...Burpees still suck...
Two...had a bout of mental weakness and grip issues on the KBS during the 3rd round. Didn't dig deep enough to go UB.