Week of 3/28 - 4/1 - Mad Cow Programming Week 2

Monday 3/28

A. BS 5x5 @ 45-95-155-180-200-220-235-255

B. OH Press - 4 x 5 @ 45-65-95-105-115-125-135

C. Barbell Row - 5 x 5 @ 45-95-115-135-155-175-190

D. 12 min EMOM of

5 HPC - 135-145-155-165* @ 3 min ea. 

5 Ab Wheel* (1 from standing + 4 from kneeling)

*notes - completed 4 reps at 165 so I did one extra set of 4 @ 165# - total 61 reps and 9165# in 13 min

Wednesday 3/29

A. BS - 4 x 5 @ 45-95-135-155-180-210-220-220

B. Bench Press - 4 x 5 @ 135-150-160-175

C. DL - 4 x 5 @ 265-305-340-375

D. 5 rounds of

5 wtd PUs - 30#

10 T2B

25DUs

Rest 60-90

 

Friday 4/1 

A. BS - 5-5-5-5-3-8

45-95-155-185-205-225-245-265-215

B. OH Press - 5-5-5-5-3-8

45-95-105-115-125-140-115

C. BB Row - 5-5-5-5-3-8

96-120-140-160-180-195-160

+

30 TGU; alternate hands q rep

Time: 6:26 (-:20 from 2/10)

+

5 Chin-ups

FW (70#/hand) x 1 lap

3 Standing AB Wheel

Training for Week of 11/16 - 11/20

Monday 11/16
A1. 10 Back Squat; rest 1 min
135x5-225x10-275-295-315-335*-355* x 9
*belted - time to reduce reps to 8's on strength days - add 5#/set
A2. WTD Pull-ups x 3-4; rest 2:30-45
BW-40-50-60-70-80x3
+
Conditioning WOD
5 RFT of (25 min time cap):
200 m run w/ 20# Med Ball
10 Burpee T2B
20 Ab Mat Sit-ups* (used yellow pad)
Time: 18:02

*Notes: time to switch reps to sets of 8

Wednesday 11/18

Strength: 15min
1 x 10 Snatch Grip Complex
5 x 2 x 75% Hang Snatch
95-115-135-155-155-155-155-155
Conditioning:
10min cap rest remainder if finish early
“Fran”
21-15-9
Thrusters 95/65
Pullups
Time: 2:45
10min Cap
“Jackie”
1000m Row
50 Thrusters 45
30 Pullups
Time: 6:54

Friday 11/20
A. 5 FS EMOM for 10 min @ 65% - 220
B. 1 HPC + 3 Jerk; rest 90 sec starting at 60% of 1RM add 5% each set.
135-155-170-185-200-210-220*
HPC only - 235-250-260-275
*single Jerk
+
50*-40*-30-20-10 for time
DUs
Sit-ups
Time: 7:21*
Broke twice on 50, once on 40, UB on the rest. Abs were cramping up so I couldn't power through as planned. Had to lay flat and get them to release a few times.

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

OPEX Being Week of 6/22 - 6/26

Sunday 6/21 - Being 7/7/14

A. BS @20X1; 15, 15, 15; rest 4mins - 225-265-285-305
B. emom – 12mins
odd – 3 burpee MU* 3 Bar MU + 3 Burpees for minutes 1-3, then 2 Bar MU + 3 Burpees for minutes 4-6
even – 40 DU
+
10min amrap 90% effort pacing
increase by 3 reps every round
3 wall balls 20# 10′ target
3 KBS russian 1.5/1pd
3 burpees
6
6
6
….

Notes:
– build per set on BS
– record number of reps you finish - 15 reps each in 8:10 @ approximately 80%

Monday 6/23 - Being 7/8/14

A. Messed around with SG SJ up to 165# then some PP/SJ/Paused SJ up to 185#
B. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5 - 135-185-235-255-275-295-315-335-355* *belted and strapped up. (335 is +20# from last recorded on 4/22/15)
C. emom – PS TnG x 4 heavy you pick and stay with that weight – 5mins 
+
12mins 80-90% effort - 5 + FW + BBJ (finished HSW x 12' in 12:17)

FW 50m 100#/hand
4 burpee box jump sd - 30″ (more of a Burpee + BJ)
HS walk x 12'

Notes: 
– pull from a rack if no blocks - omitted...didn't feel stable OH today. Should have done an EMOM to work tech
– build per set on seg sn grip DL 
– pick a weight that will be chalenging over time 
– grinder pace on 12min work 

Wednesday 6/24 - Being 7/9/14

A. close grip bench press build to a max @ 31X1 - 225#* 
B1. close grip bench press @30X1; 5×3; rest 90sec -185-815-815-195-195-195
B2. pendlay row @20X1; 5×3; rest 90sec 175-175-175-185-185-185
C. 3 wall walks + 10 chin ups on the 2min for 5-6sets - 6 sets
+ 
30 TGU 1.5/1pd alt hands per rep*

Notes: 
– take your time to build to an absolute max 
– pick something heavy and stick to it for b1/b2
– focus on breathing and recovery for C - 6 sets
– record time on TGU - 7:04* alternated every 2 up to 12 then every rep.

Thursday 6/25 - Being 7/11/14

A. heaving snatch balance build to a tough perfect double in 10mins

45-65-95-115-135-145-155-165-175

B. High Hang clean; build to a tough Single - 135-165-185-205-225-245-265-285-305

C. FS @ 31X1 - 3 x 3; rest 3 min 135-185-225-265-290-290-290

+
12, 9, 6 for time 80-90% aero (14:24, 15:18 - 7:00)
SC 185/115#
strict chin up

As Rx'd in 7:24

As Rx'd + round of 3 in 8:18

Notes:
– go for something if feeling in in the snatch (clean)
– focus on tempo for OHS
– grinder pace on the 12, 9, 6 (3) - all SC in Singles, PUs broken 

OPEX Being - Week of 3/30 - 4/4

Monday 3/30

A. Paused Back Squat - tough triple; rest 1 min

135-185-225-275-300-320-340*-360*

135-185-235-285-310-330-350*-370* (+10# across each set)

A2. Strict COVP Pull-ups - 7-7-7-7-7-7-7-7-7  rest 1 min

B. HSPU clusters - 5.5.5*; rest 20 sec; rest 2 min x 3

5.5.5, 5.5.3.1.1, 5.3.3.3.1

+

10 min of:

6 TTB

12 KBS - 70#

24 DUs

Rounds: 8 rounds in 9:59

Wednesday 4/1

A. 3 FS EMOM for 10 min - 70% (+5)

255#

B. EMOM for 10 min of 2 PC+J - 65-75%

185-185-195-195-205-205-215-215-225-225

+

21-15-9 of

Burpees

GHD sit-ups

Time: 4:59*

*Abs started cramping up on set of 15. Had to stop after every 1-2 to stretch them out.

+

4 TGU

Friday 4/3 - OPEX Function 

A. Zercher Squat – 1RM in 5 sets from 80%1RM

135-185-225-275-295-315-335-355-375-395-...
B1. Close-grip bench – 5, 4, 3, 2, 1 – rest 2 min

135-165-195-210-225-240-240
B2. Chinups – 5×8-15 – rest 2 min (supinated)

15, 15, 8+7, 8+7, 8+7

C. Powell raise – AMRAP per arm with DB at 10% of Close-girp bench 1RM

20/arm @ 20#
D. Sorenson hold – one set AMRAP duration

2 min

Saturday 4/4 - Garage WOD

A1. DL - 5-4-3-2-1; rest 2min

WU: 135-225-275-315-365-

WS: 385-405*-425-445-465-485

A2. Press - 3x5 + AMRAP - 135#; rest 2 min

95-115-135-145-155*

Notes

*405x4(miscounted sets), 3+2PP

+

EMOM for 12 min of

Odd - GS - 12

Even - Ring Rows - 10

+

5 RFT of:

5 Tire Flips

10 Burpees

Time: 5:09

+

Mow the yard 

OPEX Being - Week of 3/2 - 3/6

Monday 3/2 - OPEX Being 

Open 15.1, 15.1a

9 min AMRAP of 

15 TTB

10 DL - 75#

5 Snatch - 75#

+

Max C&J in 6 min

Rounds: 5+11

Loads: 205-220-235*-235*-255*

*PC only 

+

At home

Strict NG Pull-ups - 10-9-8-7-6-5-4-3-2-1-1

Push-ups - 20-18-16-14-12-10-8-6-4-2-2

Tuesday 3/3 at Home

Mobility 

5 rounds of:

30 Hollow Rocks

20 Goblet Squat - 40#

20 SLDL - BW

15 Rows/Arm - 40#

5 Press/Arm - 40#

+

HS Holds

Wednesday 3/4 - OPEX Being 

A. Squat - 5x3 @ 85%, rest 2:30 b/t sets

135-185-225-275-315-345-365-365-365-365-365

B. snatch grip DL build to a tough double in 10mins

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

+
for time
30, 20, 10 situps - all UB
30, 40, 50 DU - UB, 11+29, UB
5, 3, 1 MU (Bar) 5 singles, 3 UB, 1 miss + 1

Time: 4:29

+
8 min 85% aero*

20 SDLHPs - 45# BB

5 PC and jerk 135/95#
5 box jump 30/24″ sd

Rounds: 4

+

Z1 Flush of your choice

Notes: Added Squat, scaled aerobic WOD to 8 min due to time. Omitted Z1 Flush

Thursday 3/5

A. back squat 65% of 1rm @20X0; 2-3; rest 45sec x 10

285

B. 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

C. push press x 1/jerk x 1/paused jerk x 1; rest 2 mins x 5 (2sec pause at bottom of dip for the paused jerks)

135-165-185-195-195-205-205-215

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 2/16 - 2/20

Monday 2/16 - OPEX Being 

A. back squat 3, 3, 3; rest as needed

135-185-225-275-315-335-355-375-395 (+10# from 1/30)

B. Back Squat x 25 @ 275#(+5 reps)

C. Row 1min (SDLHP) 90% aero rest 1min x 4

52-52-53-55 reps/round

+
AD 1`min all out

AD 2min Z1

AD 1min all out

AD 2min Z1

AD 1min all out

AD 2 min Z1

+

4 rounds of

HSW AFAP 

Ab Wheel x 12

HSPUs - 4-5-6-6

Strict Pull-ups x 6

Tuesday 2/17 - OPEX Being

18min amrap open pace
30 G2O 165# - PC+PP - 6-3-3-1's @ constant pace. Had to fix wt @ rep 20 & 27 - 5:42
100 bar facing burpees - step over - kept moving - 13:00 (7:18)
30 MU

Results: 30-100-13 in 18 min, 18 MU in 20 min, 35 MU in 29:05 as I cleaned up between reps.

*all MUs done as singles.

Wednesday 2/18 - OPEX Being 

A. deadlift TnG cluster 3. 3. 3; rest 10sec/rest 3mins x 3

135-225-275-315-340-365-385-405

+
for time
Row 1k (100 SDLHP @ - 45#BB)
25 DU
Row 750m (75 "...")
50 DU
Row 500m (50 "...")
75 DU
Row 250m (25 "...")
100 DU

Time: 14:07

Notes: 

Grip ended up being limiting factor on DL clusters. I can tell I haven't pushed my hook grip in a while. 

Subbed SDLHPs for rows on metcon. All SDLHP UB, DUs done in sets of 25-26

Ready for a rest day!!

Friday 2/20 - OPEX Being 

A. SC build to a max in 15mins

95x3, *115x3, 135x3, 165-185-205-225-240-255-265 @ 15:30 mark

*started clock before set

+

0-3:00 min

2 rounds
10 OHS 95/65#
10 CTB chin ups

3:00-6:00 min

2 rounds
12 OHS 95/65#
12 CTB chin ups

6:00-9:00 min

2 rounds
14 OHS 95/65#
14 CTB chin ups

Outcome: 10's + 12's + 14-14-14-9 (finished last 5 CTB PUs at 9:33-34)

if you continue to get the 2 rounds done in the 3min window increase the reps by 2 and continue

OPEX Being - Week of 12/29 - 1/3

Monday 12/29 - OPEX Being

A. snatch build to a tough TnG double in 12mins

Loads: 95-115-135-150-160-170-180-190 (1+f)

B. FS build to a tough triple in 10mins

Loads: 225-250-275-295-315 (2)*

C. 1-10 unbroken CTB chin ups for time

Time:  39-42:24^ (3:24 with broken set) 

Attempted and completed a set of 10 UB CTB after logging time and making notes at 45:44 mark (6:44 as Rx'd)

D. 1-10 unbroken HSPU for time

Time: 10:13 very broken...

Sets: 1, 2, 3, 4, 5, 6, 6+1, 4+3+1, 5+3+1, 4+3+3

*Note: racked FS after 2 reps. Might have been able to hit a third, but I didn't want to redline today. Still sore from Saturday. Can also tell I'm a little lighter and hadn't hit that pattern for a while. Felt sort of rusty and awkward.

^Note: fell off the bar after rep 8 of set 10 around 3:12 mark. Finished 2x2 afterwards...

Tuesday 12/30 - OPEX Being

A. Jerk balance 3×3; 40% of 1rm rest as needed

Loads: 95-105-115-125

B. PC and SJ build to a max in 15mins

135-165-185-185-205-205-215-215

Work sets: 225-225-225-225-225-225-225-225-225-225

C1. Wtd dip 2-3; rest 30 sec x 4

Loads: BW-30-60-70-80-90

C2. 3-stop Pull-ups x 3, rest 3 min

Narrow Pro, Narrow Sup, Wide Pro, Narrow Pro, Narrow Sup

+

10 min AMRAP of 

10 Russian KBS  - 55#

Front Rack Loaded Carry D/B - 135#

Rounds: 10 rounds in 9:45ish...loaded BB and put it away and then finished one more round of KBS by the 11:00 mark.

Wednesday 12/31 - OPEX Being

3 sets 80% 90% 100% effort:

50 SDLHP - 45# BB (UB, UB, UB)

10 DB SA push press 60/40# Right (UB, UB, UB)
20 box jumps step down 24/20″ (Slow & Steady)
10 DB SA push press 60/40# Left.  (UB, UB, UB)
80 DU (4-26-25-15, 24-26-30, 35-15-10-20)
20 DB snatch 60/40# alt hands per rep (10-10, 12-8, UB)
20 GHD situps (10-10, 12-8, UB)
rest 5mins

1. 7:50 (should've started slower on set 1)

2. 7:27

3.  7:45 (DU's killed me. BJs I endured...Everything else was UB. 

Friday 1/2 - OPEX Being

A. emom – back squat @20X0 2-3 55% of 1rm + chains or bands – 12mins

Loads: 275-275-280-280-285-285-290-290-295-295-290*-300-300

*forgot to add 10# on right side so I slapped it on and did my last two.

+

For time:

20 back squats 225# - :55 (:43)

40 T2B - 2:55 (17UB up front) (3:08)

60 (American) KBS - 70# 7:42 (started at 3:06, 10-7-8-8-3-3-4-4-5-3-2) 

Time: 7:42 (7:11* on 7/25/14)

*see note/logistics on blog

rest as needed

20mins Z1 AD

As Rx'd 

Saturday 1/3 - OPEX Being (from blog on 1/2)

3 RFT of:

15 AKBS - 70#

15 Birpees

Time: 3:47

Notes: this was a hotel WOD. Done with 5 min notice/prep in the room.

Training for Week of 7/21 - 7/25

Monday 7/21

A1. Press 65%x5, 70% x 4, 75% x 3, 80% x 2, 85% x 1   

115-125-135-145-155x5(+1)-115x17

A2. AMRAP (-1) Strict Ring Pull-ups; 5 sets

11-11-11-11-11

B1. Ring Push-ups @30X1; 5 x 15

B2. Pendelay Rows - 5 x 5    

(135-157) 179-190-200-210-220

C. EMOM for 20 min

Odd - 15 KB Swing - 70#

Even - 10 Burpees

+

1 min Goblet Carry - 70# AFAP x 3; rest 1 min

Tuesday 7-22

A. Back Squat - 5-4-3-2-1+

320-340-360-380-400

B. 20 rep Back Squat - 310#

C. 5 RFT of

7 DL - 315#

21 DUs

Time: 4:49

+

C. 1 min yoke carry - 225# AFAP x 4; rest 1 min b/t carries

Thursday 7-24

A. PC + PP - 75% x 3+1, 80% x 2+1, 85% x 2+1

(135-165-185)205-220-235

B. PC - Max for the Day

250-265-275

C. HPC - Max for the Day

285-295-305 (f)

D. Clean Pulls - x 3 x 4

285#

C. "Heavy Dianne"

21-15-9

DL - 275#

HSPUs 

Time: 6:11 (HSPUs killed me...)

Friday 7-25

A. FS - 5-4-3-2-1+

250-270-285-305-320x3

B. WTD Pull-ups - 5-4-3-2-1+

60-65-70-75-85x2

C. AMRAP Strict Pull-ups - 16 (+1)

+

For time:

20 Back Squat - 225# (:43)

40 T2B (3:08)

60 KBS - 70# (3:52)

Time: 7:11*

*Had a watch malfunction - 3:09 (Squat + TTB) + 3:52 (KBS - Grip was giving out. Done in sets of 10 with about 10-15 sec b/t sets) - Estimated about 10 sec for transition between movements for total time.

+

Trap Bar Carry - 250# - AFAP in 1 min; rest 90sec; x 3

Hands were so raw I had to set the bar down b/c it felt like the flesh on my hands were about to peel off.