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 4/27 - OPT Repeats - Day 51

Warm-up: 

RPR, Mobility, and Movement Prep

ack

AM Training:

A1. Hang Squat Snatch (above the knee) - 3 x 3; rest 2-3 min

45-65-85-105-125-135-145

A2/B. Back Squat - 5 x 3 @ 30X1; rest 3-4 min

WU Sets: 45-95-135-185-225-275 x 3; 315 x 2, 340 x 1

Work Sets: 365-385-405-385-365(x5)

C. Omni Toes to Bar - 5 x 12; rest 1 min

As Rx'd

PM Workout with the Fam

A1. BS - 3 x 3

235-260-290

A2. SA DB Bench Press - 3 x 10/arm

B1. HPC - 3 x 3

145-165-185

B2. Med Ball Slams - 3 x 15

C1. Rear Elevated Split Squats - 2 x 10/leg (bwt)

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

C2. Farmer's Carry - D/B @ 70#/hand x 2

D. 40 yard Sprints x 10; walk back

Week of 1/18 - 1/22

Monday 1/18
A. Strength 
3 BS every :45 sec x 15 @ 235# (55%)
B. Oly
10min EMOM:
Even: 3 Power Clean @80% (205-215-215-225-235*-235*
ODD: 6 DB Bench Press 70-70-80(3)*-12PUs-12PUs
Notes: 2+1HPC, 3HPC, felt a slight twinge in Lt shoulder so I defaulted to Push-ups
C. Conditioning
4 Rounds:
10 Bar MU (5-3-2), (2-2-2-1-1-1-1), (1-1-1-1-1-2-1-1-1), (singles)
10 Power Clean & Jerk 135# (dropped b/t reps)
Time: 16:08

Wednesday 1/20
A. Oly: 3-position (knee, mid, high) Snatch-grip DL - 5 x 3* pause count of 3 @ each position; rest 2 min
135-165-185-205-225-225-225-225-225
B. Oly: Every 2 min x 5 sets - 3 HPC + 1 SJ
135-165-185-205-215-215-215-215
C1. Strength: Push-Press x 3 x 4; rest 5-10 sec
135-165-185-185-185-185
C2. 7 strict T2B; rest 2 min
+
D. Conditioning: 15.4 strep scheme (3/20/15 on blog)
CTB Pull-ups
PC - 185#
Reps: 85, finished last 5 PC AT.

Friday 1/22

A. 3 FS EMOM - 10 min @ 225#* (64-67%)

B. EMOM for 8 min
Even - 5 Bar MU
Odd - 5 HSPUs off 25# bumpers
*two sets at 215 + 10 @ 225. Did 4 on the last min to make an even 40 reps.
+
CFFB WOD retest
5 RFT of
7 DL - 315#
21 DUs
Time: 4:15 (3:15) - DUs killed me only one set (2nd) UB. Broke 3-4 times on sets 3-4.

OPT: Week 36, Day One

Monday 2-17
TRAINING:
A. Hang snatch pull x 1/Hang squat snatch x 1; x 5-6sets; rest 90sec 
135-140-145-150-155-160
B. PC cluster 2. 2. 2; rest 10sec btw reps/rest 3mins x 3 
185-205-220*
*form was degrading so I stopped
+
2 sets 
10 DB bench press @20X1 (75#,80#)
Run 400m (1:51, 1:48)
rest 2:30 
+
5, 4, 3*, 2, 1 for time 
PC - 220#
Bar MU 
Time: DNT

*tore a callous on 3rd rep. I did the set of 2 PC, but went to do the Bar MUs and I didn't have the gumption to push through it. I turned around and did the last PC then taped my hand and did the remaining 3 MUs.

Also had 3 misses initially on the set of 5 before I pulled it together. All BMUs were done as singles.

This is the second time I've done this. Next time these come up I'm wearing gloves or taping.

PM Sprint Work
2 rounds of:
20 on, 10 off
10 on, 20 off
15 on, 15 off
20 on, 10 off
10 on, 10 off
10 on, Recover
Walk 1 lap b/t rounds

Volume/Strength Cycle, Week 2

Monday 9-24

TRAINING:
A. PC + C - 2+1 x 3 - 185-210-230-240-250
B. Volume Back Squat - 5 x 10-10-8-8-6 - 280-290-305-320-330
C1.  Good Mornings - 3 X 10 - 135-145-155
C2. Ring Rows - 3 X 10
16-15-12
C3. Alternating DB BP - 3 x 10
65(12)-75(12)-85(10)
C4. Barbell (SG) Rows - 3 x 10
185-195-205
D. Walking Lunges - 100 steps

Power Matrix Strength Cycle

Wednesday 9-5 (Week 4, Day 11)

TRAINING:
A. Overhead Squats - 3 x 3
95-135-165-195-215-230-245
B1. Alternating Dumbell Bench Press
65-75-85 x 10, 75x12, 65x15
B2. Face Pulls - 30#
20-20-20-30-30
+
5 rounds of:
15 Bench Hop-Overs (?)
5 Burpees
20 Kettle Bell Swings - 55#
rest approx 90sec b/t rounds

Power Matrix Strength Cycle

Wednesday (Week 3, Day 10)

TRAINING:
A. Press - 8-5-3-1-1-1-5
145-165(4)-175(2)-185-185-185-160
B1. Dead Stop Good Mornings - 3 x 5
165-190-200-210
B2. Alternating DB Bench Press - 3 x 10
60-75-75
+
10-1 Unbroken of:
Push Press - 135#
KB Swing - 70#

Upper Body Max Effort, Week 3

Wednesday 7-25

TRAINING:
Warm-up: TGU - 45# x 5/side

A. Medium Grip, Dead-stop Bench Press - 1-3 ME
135-185-215-245-255 x 3's, 265 x 1
B. Neutral Grip, DB Bench Press - 4 x 6-8
80 x 10, 85 x 10, 90 x 10, 100 x 7
C. One-armed OH Press - 3 x 6-10
55 x 10, 65 x 10, 75 x 8
D1. Legless Rope Climb from seated - 3 attempts
10-10-11 pulls
D2. GHD Sit-ups - 3 x 20
as Rx'd
E1. Clean-grip BB Rows - 3 x 10
155-165-175
E2. Ring Push-ups @ 30X1 - 3 x 10
as Rx'd
E3. Face Pulls - 3 x 20 (alternating grip)
30-30-30
E4. Bar Dips - 3 x 10
as Rx'd

Cash-out:
Fat Bar Curls 45# - Underhand/Overhand
10/10-20/15-15/10

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