Friday 5/6 - OPT Repeats - Day 56

Warm-up: RPR, Mobility Work, Movement Prep

AM Training: Aerobic Power

3 Rounds of:

12 UB Power Snatch - 115#

90 sec Airdyne @ 90% RPE (averages approximately 25 Cal)

rest 5 min

3 Rounds of:

12 UB Push-Press @ 125#

90 sec Burpee Broad Jumps @ 90% RPE (15-15-15)

rest 5 min

5 sets of: (only did 4)

15 KTEs

rest 10 sec

15 Push-ups

rest 10 sec

Notes:

This was a good one. Definitely pushed me. I also bailed on the 5th round of the last metcon. I was way off the rest Rx. The KTEs were pretty broken after the second set. It became a slog fest and I didn't want to be wrecked for the DL AMRAP later in the day.

PM Training:

A1. Deadlift - 5-3-1+

135-225-275-315-355-405 (x10)

A2. Push-Press - 5-3-1+

45-95-115-135-155-175 (x5)

B1. 4-way Band Separates - 2 x 10 at each position

B2. GHD - 2 x 10

B3. Goblet Squats - 2 x 10 @ 53#

Friday 5/1 - OPT Repeats - Day 53

Warm-up: RPR, Mobility, and Movement Prep

Training:

A1. Front Squat @ 30X0; 2-3 x 7; rest 10 sec (3-4 belly breaths)

3 x 245-250-255-260-265-270-275

A2. Back Squat @ 30X0; AMRAP x 7; rest 2 min

10 x 245-250-255-260-265-270-275

A3. L-Pull-ups @ 31X1; rest 3 min

5-5-5-5-5-5-5

B. Hang Squat Clean - Build quickly on the minute to a heavy single with perfect form

95-135-155-175-195-205-215-225-235-245

C1. Mixed Grip Chin-ups @ 30X0; 4 x 4

as Rx'd

C2. CTB Chin-ups - 10 AFAP x 4; rest 2 min

10, 10, 10, 5-3-2*

Notes: 

A1-A3 ended up being a pretty solid workout. I DID NOT stick to the cadence. I wanted to push the loads and reps a little more this time around. I felt like I could have hit 20 at 275 on BS if I wanted to. FS felt good up through 275 and I thought about pushing to 280-285, but I had already been there waayy too long and had more to do. That and I wanted to be able to walk later.

L-pull-ups weren't bad at all. Hang SC was a little lack luster. I was smoked from the FS/BS so all things considered I guess it wasn't bad. 245 seems to be my sticking point for now. I dropped off the bar on the 4th set of my CTB pull-ups due to my hands feeling like I was about to tear a callous. I had it in the tank to hit 10 reps, but tearing a callous is just not an option at this stage of my life.

PM Workout with the Fam

A1. DL - 3-3-3+

285-315-355 (10)

A2. Push-Press - 3-3-3+

135-150-165

B1. Goblet Squats - 3 x 10 @ 53#

B2. GHD - 3 x 10 @ 25#

B3. 3 Position Band Circuit - 3 x 10 at each Position

C. Jump Rope - 4-5 x 50 skips

Friday 4/3 - OPT Repeats Day 42

Warm-up:

RPR, Mobility, Movement Prep

Training:

A. Deadlift - 5 x 3; rest 3-4 min

135-225-275-315-365-395-415-435-455-475

B. 5 Rounds of

5 DL - 275#

10 Burpees AFAP

Time: 3:09

Previous times that I could find include

7/7/10: 2:52.92

10/2/10: 2:39.99 was 

11/30/15: 3:08

Wednesday 3/25 - Deadlift Day

Warm-up:

RPR, Mobility, and Movement Prep

Training:

A. Deadlift - 5 x 3

(135-225-275-315-355) 385-405-425-445-465

B. 21-15-9

Deadlift - 225#

Burpees 

Time: Approximately 4min

Notes: Can't remember exact time, but it was around the 4min mark I think. Maybe a little under.

Monday 2/3; OPT Repeats - Day 16

Warm-up:
RPR; Stick Mobility; Movement Prep

Training:
A. Dead Lift - 10 sets of 1; rest 90 sec
(total score is total weight lifted in all sets combined)
405-405-425-425-445-455-445-435-425-425
Total score: 4290 (+90 from last time)

B. 10 Burpees AFAP; rest 1 min.
Each set was approximately 22-28 sec.

Notes:
Probably should have stayed at 435 for my last 3 Sets. I had it in the tank today, but just got lost in my plan. Still more than last time!

Friday 1/31; OPT Repeats - Day 15

Warm-up:
RPR; Movement Prep

Training:
A. 3 DL EMOM for 10 min* @ 385
B. AMRAP DB Push-Press @ 35# in 30 seconds; rest 1 min*; 5 sets
15-15-15-15-15
C. As many UB sets of 15* CTB Pull-ups as possible in 10 min
D. 3K Run* - 2.03 miles in 18.08

Notes:
Had to run to the bathroom after the 4th min. Made it back to hit minutes 7-10, then did an extra set of three approximately 1 min after the timer went off.

Had some timer issues on the Push-press. Rest time was approximate. Last set of 15 was 10+5.

Scaled the pull-ups to sets of 10 instead of 15. Also threw on straps due to a small callous tear in the makings. I wasn’t about to rip one off.

Running still sucks!

Monday 1/20; OPT Repeats - Day 9

Warm-up:
RPR; Stick Mobility, and Movement Prep

Training:
Conditioning:
12-9-6 rep rounds of
Squat Cleans - 155#
Muscle-Ups

Time: 10:15*

Strength Work
Deadlift - 5 x 3
WU: 225, 275, 315
WS: 365, 385, 405, 425, 445

Notes:
Well...I bailed on the Ring MUs after Rep two during the 12 rep round. My left shoulder popped a little and was pretty sore while warming up. Nice to know I can still do a few, but I should have known better than to just dive into a movement like that in an dynamic plane considering that I haven’t touched a ring muscle up in 3-5 years and my recent shoulder history. I ended up doing strict Ring Pull-ups and Bar Dips to finish out the Couplet.

At this point I’ve sworn them off... planning to sub CTB pull-ups and maybe Burpees 1:1 for MUs. Or just do bar Muscle ups. My left shoulder’ bout can’t handle the dynamic plane and transition from the pull-up to the dip. That it I’m going to have to practice this waaayyy more often!

Deadlift was solid. I wore my squat shoes up through 365. Then went barefoot for the rest. Also belted up from 405 and up! Although the 445 felt waaay harder than it should have. But it still came up.

Week of 12/7 - 12/11

Monday 12/7

Oly:
5 min EMOM x Complex (HPS+S+OHS)

95-115-125-135-140-145-150-155*

7 min EMOM x Complex (PC+C+FS)

165-175-185-195-205-215-225

Strength: 15min
12 min EMOM - 3 Back Squat @ 305# (WU sets: 135-225-275)

Conditioning: "Unbroken 2.0"

7 rounds for time*:
4 HSPU
5 squat clean - 135/105#
6 CTB chin ups
7 KBS - 2pd

Time: 9:39*

*stopped @ 5 rounds due to failing on UB C2B Pull-ups in round 5 (3+2+1). Embarrassingly slower pace than the Rx'd dose from 2/14/14.

Wednesday 12/9

Strength: 15min
5 x 3 x 405# Deadlift; rest 2:00

EMOM: 5min
1 Clean Thruster 60% of max Clean - 165-165-175-175-185-185*
5 Strict Pullups

Conditioning: 12min AMRAP
5 Kipping C2B
10 Russian Swings 70/55
5 Kipping C2B
10 DB Thursters 35/15

Rounds: 6 rounds + 5 C2B Pull-ups + 10 RKBS

Training Outcome/Notes: 

did an extra thruster at 185 to make 2 reps at each rep

Had to break C2B PUs 4+1 on second set in 6 th and first set in 7th

Finished last round after time expired.

Friday 12/11

A1. Front Squat - 5 x 3 

135-185-225-255-285-285-285-285-285

A2. Press - 5 x 5

45-95-105-110-115-120-125-130

Training Week of 8/5 - 8/9

Wednesday 8/5 Day One

A. EMOM  for 20 min; 3 Perfect Back Squat - 265# x 5, 270 x 5, 275 x 10

B1. Pendelay Rows - 5 x 5 @31X1 - 135-135-135-135-135-135-135

B2. Ring Dips - 5 x (AMRAP - 2) - 7-7-7-7-7-5+2

+

C. 5 sets of the following Barbell Complex w/ 65#; rest 30-45 sec b/t sets

• 5 RDL
• 5 High Pulls
• 5 Hang PC
• 5 FS
• 5 Press
• 5 Back Squat

Friday 8/7 Day Two

A. Deadlift to tough Triple - 135-225-275-315-365-385-405-425-445-465-485(1)*

B. 75% of A AMRAP in 4min - 355# x 27 in 3:59 (30 in 4:30)

C. 3 sets of:

• KB Press x 6-8/arm - 60# (8-8-8)
• 10 Half Moons - 45#
• 10 Walking Goblet Lunges - 60#

D. 10 -> 1 descending ladder w/ 70# KB of:

Russian KBS

Goblet Squat

Ab Wheel

Time: 9:04

Sunday 8/9 (Day Three)

A. 15 min EMOM of 3 FS - 235#

B1. 10 Ring Rows; rest 60 sec

B2. 8 Ring Dips; rest 60 sec; 6 sets

C. 10 RFT of:

10 Sledge Hammer Swings (alternate sides each round)

10 Russian KBS - 70#

Time: 7:55

+

10 rounds of 10 sets (R/L) of Sledge Hammer Swings not for time.

OPEX Being - Week of 1/12 - 1/17

Monday 1/12 - OPEX Being 

A. BS @30X1; 2, 2, 2, 2, 2; rest 2-3mins

135-225-275-305-325-345-365-385-405x1-405x1

B. Hang Snatch 2, 2, 2; rest 3mins

95-135-155-165-175-185

+
10min AMRAP (in garage)
60 bar facing burpees - aim for 5 min

30 OHS 120/90# - aim for 1 min

10 MU - go for it remainder of time

1 Round + 2 BFBs

(Compare to 5/18/11 of 60 BFBs + 30 OHS + 8 MUs)

Notes: had to leave and do sub plans after squats. Finished Tester in garage. Couldn't feel my hands by the end...

Wednesday 1/13

A. PC build to a max in 10mins

WU: 45-95-115-135

WS: 185-205-225-240-255-265(miss) (255 @ 10min mark; attempted 265 at approx 12 min)

rest 3mins

B. PC amrap 4mins 90% of A - 1 rep q 10 sec

90% of 255# - 230# x 17 in 4 min, (30 reps in 9:45)

rest as needed (10 min)

4 min cap – 5 rounds for time:
8 clean and jerks 95/65#
35 DU

Total Rounds: 3+8 PC/J (1st round was in :52 sec. All PC/J UB, DUs UB for first two, then 20+15 ish on last 3 sets. Really lost time b/t transitions and on latter rounds of DUs - breathing too much I guess)

Finished last two rounds in 7:11 (3 min to do 1.5 rounds...cruise control was apparently on.

Notes:
Really sucked it up on the PC today. Not sure what the deal was. I really thought I would be around 275#. Felt like I had no jump and the weight was too far forward on the first pull. Felt like my butt rose too fast causing the weight to move away during the jump phase. 

Need to remember to maintain big toe contact and flare knees to stay more upright during the pull.

At home in garage...

4min 80% effort:
10 box jumps 24/20″ sd
10 kbs 1.5/1pd

Rounds: 4+ 8 BJ...finished round in 4:23

Friday 1/16 - OPEX Being 

PS 3, 2, 1, 1; rest as needed

95-115-135(3)-155(3)-175(2)-185(1)

+

10mins as many reps as possible:
75/45# Snatch, 30 reps
135/75# Snatch, 30 reps
165/100# Snatch, 30 reps
210/120# Snatch, as many reps as possible

Reps: 30-30-9 (finished 30 reps @ 165# in 18:42)

Saturday 1/17 - OPEX Function 

A. Build to a tough 5 on DL

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

B. Strict COVP Pull/Chin-ups - 4 x 10

10-10-10-10

+

21-15-9

Russian KBS - 55#

Burpees

Time: 2:56

+

10 min of:

10 Goblet Squats - 70#

10 Ball Slams

5 Broad Jumps

HS Walks - AFAP

Training for Week of 7/7 - 7/12

Wednesday 7/9

A. Back Squat - 5 x 5+ @ 65-70-75-80-85

275-300-325-340-365 (6)

+

10 min AMRAP of

3 DL - 315#

6 Ring Dips

9 Toes-to-Bar

Rounds: 8 + 2 after time 

Thursday 7/10

A1. Press - 5 x 5 @ 65-70-75-80-85

115-125-130-140-150 (6)

A2. WTD Pull-ups - 5 x 5+

45-50-55-60-65 (5)

+

21-15-9 

Spartan Tire Flips

HR Push-ups

Time: 10:08

Saturday 7/12

A. FS - 5 x 3+ 65-70-75-80-85+

225-240-255-270-285 (5)

B. PC + PP - 70% x 3+1x2x2; 75% x 3+1x2

195-205

+

12-9-6 of

Power Clean - 185#

Strict Pull-ups

Time: 4:24 (strict pull-ups were broken after 6 reps...had to fight the urge to kip)

+

5 rounds of

5 DL - 275#

5 Burpees

Time: 1:46 

Training for Week of 6/16 - 6/20

Monday 6-16

A. PC/HPC - build to a 1RM

135-165-195-220-235-250-265

HPC: 275-290

B. Back Squat 5 x 5 (420)

55-63-70-77-85-85

235-265-295-325-355-355-355

+
3 sets all out!
40 DU
15 KBS 2/1.5pd
20 no push up burpee box jumps 15-20" AFAP
15 KBS 2/1.5pd
AD 15 cals
rest 5min & 7.5min between sets; repeat 3x's

Work time: 4:58, 5:14, 5:18 

Wednesday 6-18

IWT/Metcon Day

"Heavy Dianne"

21-15-9

Deadlift - 275# - all UB

HSPUs 8-7-6, 5-3-2-2-2-1, 3-2-1-1-1-1

Time: 4:52

+

5 sets of:

3 MUs

6 Spartan Flips

Rest 2 min

WT: approx 1-1:05/set

Thursday 6-19

A. Front Squat - 5 x 3 @ 30X1; 72-77-82-87-92-92-92

135#-185#-245#-260#-275#-290#-305#-305#-305#

B1. Press (175#) - 5 x 5; 55-63-70-77-85-55(AMRAP)

95#-110#-125#-135-150 + 95x21

B2. WTD Pull-ups 5 x 5; 

50-50-50-50-50 + BWx14DH

+

3 RCs while setting up prowler

+

10 sets of

Prowler D/B - H/L - 150#

10 Burpees 

Rest 2 min

Training for week of 6/9 - 6/13

Monday 6-9

A1. PS 2-2-2-2 ; rest 60sec

140-155-170-185
A2. FS @ 30X1; 8-5-3-1-1-1-5; rest
3 min

230-265-280-300-310-320-265

B1. Wtd Pull-up 8-5-3-1-1-1-5; rest 20sec

30-65-80*-100(f)-90-90-90-60
B2. Wtd Dips 8-5-3-1-1-1-5; rest 2 min

40-70-90-100(2)-100(2)-100(2)-70
+
10 min amrap
3 Tire Flips

6 COVP Pull-ups
9 Ball Slams

Total: 12 rounds

Wednesday 6-11

A. EMOM for 16 min

Odd - 3 Cleans TnG - 65-75% wave load  

(185-195-205-195-205-215-205-215)

Even - 2 Bar MUs

B. EMOM - 16 min

Odd - 1 rope ascents

Even - 20 m HS Walk

C. EMOM - 16 min

Odd - 40 DUs

Even - FLR - 30 sec

Thursday 6-13

A. Press 8-5-3-1-1-1-5

135-150-160-170-170-170-150

B. Deadlift 8-5-3-1-1-1-5

365-415-465-495-505-515-440

+

21-18-15-12-9-6-3

BW Squat - 205#

GHD Sit-ups

Forgot to time, all BS UB; GHD UB for first two, then in chunks of 3-4?

Saturday 6-15 @ the Camp on the playground

Tabata this and that

Swings -12-12-12-11-11-11-11-11

Jumping Lunges -18-18-16-16-16-16-16-16

Neutral-grip Pull-ups - 10-10-9-8-8-6-6-6

Push-ups - 12-12-12-11-10-8-6-6

Training for Week of 6/2 - 6/6

Monday 6-2

A. Power Clean - 3x2

135-165-195-215-235-250-265

+

HPC x 1 x 2 - 285-300

B. Front Squat - 8-5-3-1-1-1-5 (320)

225-255-270-290-290-300-255

C. Back Squat 20 rep - 255#

D1. Wtd Dips - 8-5-3-1-1-1-5-AMRAP BW 

30-65-80-100-100-100-65 + 23(+3)

D2. Wtd Pull-ups - 8-5-3-1-1-5-AMRAP BW

25-55-70-90-90-90-55 + 14(+1)

E. 50 TGUs - 40#

Wednesday 6-4

A. 3 Pos Snatch - 70% - 155 1.1.1 x 3

95-115-135-155-155-155

B. 2-3 Muscle-ups EMOM for 30 reps

3-3-3-3-3-3-2-2-2-2-2-2 (11:15ish)

C. Ring HSPUs - 3-3-3-3

+

For time:

20 kbs 2/1.5pood 

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

20 kbs 2/1.5 pood

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

20 kbs 2/1.5 pood

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

Time: 6:25-30ish

Friday 6-6

A. Press 8-5-3-1-1-1-5

125-145-155-160-160-160-145

B. Deadlift 8-5-3-1-1-1-5

135-225-315

380-430-460-485-500-510-430

5 sets of

C1. Pendelay Rows x 5

145-155-165-175-185

C2. Pistol Squats x 14

C3. Hindu Push-ups x 14

Saturday 6-8

Tabata WOD

Airdyne

Push-ups

Sit-ups

Body Squats

Good Mornings

+

Airdyne - 6 min @ Z1

Training for Week of 5/18 - 5/23

Sunday 5-18
Wendler 5-3-1 (75-85-95%)
A. Press 5-3-1+
135-150-165(f)-135(10)
B. Deadlift 5-3-1+
375-425-475(5)
C1. Pendelay Rows -  5 x 3 @ 31X1
135-155-175-195-205-215-225-135 AMRAP (15)
C2. Pistol Squats - 5 x 12 (alt legs) 12-12-12-12-12-12-12-
D. EMOM - 20 min
Odd - Burpees
Even - 20 RKBS - 70#

Wednesday 5-21
A. Power Clean - 3 x 3
135-185-205-225-235-245
B. Back Squat - 8-5-3-1-1-1-5
295-335-355-380-380-380-335
C1. Wtd Pull-ups - 8-5-3-1-1-1-5
10-40-55-70-70-70-40
C2. Wtd Dips - 8-5-3-1-1-1-5
15-50-65-80-80-80-50
+
50-40-30-20-10
Double Unders
Sit-ups (unanchored)
Time: 5:56

Friday 5-23
A. 3-Pos Snatch - 1.1.1 x 3 - 60-65%; rest 2 min
145#
B. HS Walks x 3 attempts
+
3 sets @ 95%:
12 heavy russian swings - 100#
AD 20 sec MAX effort
rest walk 4 min
+
3 sets @ 95%:
5 TnG Deadlift heavy build per set (stay between 75-80%)
385-405-425
Row 20 sec MAX effort
rest walk 4 min
+
10 PC TnG 50-60% of 1rm (150-160-170)
12 burpees AFAP 
walk rest 4 min
+
Tabata Airdyne sprints
+
6 min @ Z1

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

Wendler Press & Deadlift: Cycle 3, Week One

Saturday 5-3

Wendler Press and Deadlift - Cycle 3
A. Press (175#) 3 x 5 @ 65-75-85%
115-135-150 (7)
B. Deadlift (500#) 3 x 5 @ 65-75-85%
325-375-425 (10)
C. EMOM for 10 min
5 Spartan Tire Flips

D. EMOM for 10 min

7-10 KB Rows/arm

Wendler Deload + CFFB Lizzie

Sunday 4-27

TRAINING:
Wendler Deload
Press 40-50-60% x 5
70-95-110
Deadlift 40-50-60% x 5
205-255-305

"Lizzie"
12-9-6-3 reps of:
PC - 185#
Ring Dips
Time: 3:43
+
12-9-6-3 reps of:
Goblet Squat - 70#
Ring Pull-ups
Time: 2:52

Wendler and OPT Squats

Friday 4-16

Wendler 5-3-1 + OPT
TRAINING:A. Press - 5-3-1+
135-150-165(3)
B. Deadlift - 5-3-1+
365-415-465(8)
C. BS @20X1 - 8 sets of 3 @ 20X1; rest 45 sec
300-300-305-305-310-310-315-315
D. EMOM for 12 min
Odd - Airdyne ME - 30 sec
Even - 10 ME Broad Jumps
+
Airdyne - 10 min @ Z1

Saturday Wendler Garage WOD

Saturday 4-12

Wendler 5-3-1
A. Press - 3-3-3+; 135# AMRAP
140-150-155(5)-135(10)
B. Deadlift - 3-3-3+ (all hook grip)
225-315-345-395-440* x 10 (belted)
C. Log Shouldering - 3 x 10

D. Log RDL - 3 x 15

E. EMOM for 8 min

Odd - 12 Ring DIps - 12-12-12-12-10+2 (60)

Even - Ring Rows x 10-12 - 12-12-10-10-10 (54)
+
10 rounds of: 

10 Bounding Jumps - TnG

10 Russian KBS - 70#

rest 1 min

each round took approximately 30 sec to complete