OPT-ish: Week 38, Day Three

Saturday 3-8

TRAINING:
A. FS @ 30X2 x 2 x 10; rest 45 sec b/t sets
WU: 45-135-185-225-250
WS: 275-275-280-280-285-285-290-290-295-295
*belted on all work sets
B. Deadlift - 5-5-5+ @ 65%, 75%, 85% of 475# (90% of 525)
WU: 135-225-275
WS: 310-360-405x10**
**Belted on the 405, Stopped at 10. Felt like I had another 3-5 reps in me.
+
Repeat of WOD from 2-17:
5-4-3-2-1
PC - 220#*
Bar Muscle-ups
Time: 6:07
*No belt, zero misses, and all callouses intact...
+
Airdyne Sprints
30 AFAP, 30 sec spin x 10 rounds (min)

Notes: First day back after at 3-day Hiatus. Felt good. Low right back still feels a little off. Thought some DL might make it feel better. We'll see. Decided to repeat the WOD I was unable to finish or time. It was a much better outcome this time.

OPT: Week Three, Day One

Monday 1-14

TRAINING:
A. Deadlift 3, 2, 1; rest 2 min
435-465-500 (All Hook Grip...felt good today)
B. Power clean; 2, 2, 1, 1; rest 2 min
235-245-255-265(f)-265 (Last attempt at 265 was ugly. Rack was not good)
C. Hang squat clean from below the knee 3 reps x10 sets; rest 45 seconds bw sets (50-65% 1rm for all sets, high speed - perfect mechanics*
165# x 10 sets
+
12 min AMRAP:
20 squat clean 95/65
20 squat clean 135/95
20 squat clean 165/115
20 squat clean 195/145
AMRAP squat clean 225/175 in remaining time
Total Reps: 62

Notes:
DL: Felt good on the DL today. Wasn't sure how I would do since last time was so bad. I didn't even budge 465# last time. Wanted to go higher, but decided not to. That is the most I have pulled in a while. Did use a hook grip...which might actually be a PR for using a hook grip. Grip felt strong.

PC: I need to swallow my pride on the PC and make myself not go so heavy. My rack position was being compromised because I wasn't pulling it high enough. I kept wanting to dive under the bar into a full clean to receive it. I need to commit to perfect mechanics!

HC Skill work: Strapped up in order to save grip for the WOD. Felt good and mechanics seemed solid.

AMRAP...yeah...next time I might belt up once I hit 195#. I had enough time to get at least 3-4...maybe 5 reps, but after the second rep I could feel my form degrading...

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#

Power Matrix Strength Cycle

Wednesday 8-22 (Week 2, Day 5)

TRAINING:
A. Front Squat - DS/box - 3 x 5
135-185-225-235-245
B. Bench Press - pm (290-295) 190(8)-225(5)-235(3)-260(1)-240(3)-225(5)-210(8)-195(8)
+
C. 5 rounds of:
15 TnG Hops over benches
Sprint to far wall and back to door - (approx 30m)
15 KB Swings - 55#

Power Matrix Strength Cycle

Tuesday 8-14 Week 1, Day 2
TRAINING:
WU: TGU x 5 @ 55#
A. BB Press - pm (200-205) 140(8)-160(5)-170(3)-180(1)-180(1)-180(1)-155(5)-135(10)-115(13)
B. Good Morning - Dead Stop - 3 x 5 135-165-185-195-205
+
IWT
5 rounds of:
3 Push-Press
15 KB Swings - 70#
25 Double Unders
rest 2:30 b/t sets

PP Loads: 185-195-205-215-225*
KBS - UB (all sets)
DIs - UB (all sets)
+
Prowler Sprints (push/pull) 90# x 5; incomplete rest

Lower Body Volume, Week 4

Thursday 8-2

TRAINING:
A. Deadstop Good Mornings - 5 x 5
115-145-165-185-185-185-195-205
B. OH Walking Lunges - 3 x 16 steps + Reverse Lunges - 1 x 8/leg
OH WL: 45-125-135-145; RL: 75# DB's

IWT: Big Red Programming ;-)
3 rounds of:
3 tough (Hang) Power Snatch
10 Burpees - AFAP
25 Double Unders
rest 3-4 min b/t rounds
+
3 rounds of:
3 tough (Hang) Power Clean
10 Box Jumps- AFAP
15 Kettlebell Swings - 70#

IWT Details:
HPS Loads (w/ straps): 185-195-205(x1 and almost hit second rep)-185
Burpees as Rx'd and DUs all UB
+
HPC Loads (w/ straps): 255-265-275
Box Jumps: strung 2-4 TnG together at a time on the first round, second round was 1+9 Tng, and the third round was 10 Tng UB.
KBS were also all UB.

Cash-out:
Tumbling in the wrestling room:
5 somersalts
5 right shoulder rolls
5 left shoulder rolls
8 Ninja rolls (left shoulder, right shoulder, rinse and repeat)
Bearcrawll D/B
3 cartwheels right
3 cartwheels left
+
Sled Sprints/Hand Pulls D/B (driveway to end of fence and back) - 90# x 4 (1 in the gravel and 3 on the road)
+
Ab Wheel - 3 x 20 (5+15)

Lower Body Volume, Week 3

Tuesday 7-24

TRAINING:
A. Dead-Stop, Low-Box Front Squat - 5 x 5
135-185-235-235-245-255-265(x3)-255(x2)-235(x5)
B1. Pistol Squats - 4 x 6-8
30#-40#-50#-60#
B2. Straight-Legged DL - 4 x 8
45-55-75-95

+

5 Rounds of:
3 tough Hang Power Cleans (w/ straps)
6 Burpees - AFAP
Prowler Push/Pull - 180# (D/B)
Rest 3-4 min b/t rounds

HPC Loads:
215-230-245-250-255

Lower Body Volume, Week 2 + IWT

Tuesday 7-17

TRAINING:
A. Dead Stop Good Mornings for Speed - 5 x 5
95-135-145-155-165-165-165-165
B. Reverse Lunges - 4 x 8/leg
70-70-70

+

C. IWT:
3 Tough Hang Power Snatches (185#)
Plate pushes - Down and Back x 3 (sucked...)
rest 3-4min
+
3 Moderate Hang Power Cleans (240#)
Plate pushes - Down and Back x 3 (Really...really sucked)
rest 3-4min
+
3 Tough Hang Power Cleans (265#)
50 Double Unders (Very Broken...)

Cash-out:
Did some inverts to a skin-the-cat back to a front lever movement on the rings to get a good stretch on the shoulders/thoracic area. Felt really good.

Also hit some free hand stands and some hand stand walks. Need to remember to do those regularly.

Notes: Hammy is on the mend. Really guarded it on the Good Mornings but it didn't give me any trouble. Lunges don't bother it at all and the Hang-Power versions of the lifts felt good. I believe the strain is low enough that it doesn't activate during those movements.

It really felt good to feed the animal today. Haven't done an IWT/Metcon-like WOD in a long time. Glad we are going to be able to add that component regularly on Wednesdays.

Deload/Transition Week

Friday 7-6

TRAINING:
A. Power Snatch - 65-75% x 2's
95-115-135-155-170-180-180
B. Power Cleans - 65-75 x 3's (not TnG)
195-205-220-235
C1. OH Walking Lunges - 16 steps
95-115-135
C2. Dead Stop Good Mornings x 5's
95-135-155-155
C3. Circus Press x 3/arm
55-65-75-85*
D1. Dead Stop Bench Press x 3's
135-185-195-205
D2. CTB Chin-ups - AMRAP
10-7-8
E1. GHD Sit-ups - 3 x 15 w/ 25# plate
as Rx'd
E2. Wtd. Planks - 1min, 30sec, 45sec
Cael-COM-COM
E3. Single-led RDL (55# KB/hand)
10/leg-10/leg-10/leg