Monday 5/11 - OPT Repeats - Day 57

Warm-up: RPR, Mobility Work, Movement Prep

AM Training:

5 Rounds at 90% RPE of:

20 Dips

20 Pull-ups

20 GHD Sit-ups

20 Body Squats

20 GHD Extensions

rest 2 min b/t sets

Total time (including rest periods): 31:15 (compared to 29:00 in 2010)

Notes: All PUs were UB this time around. I did Ring dips (both UB) on the first 2 rounds but switched to Bar Dips for rounds 3-5 due to my shoulder feeling a little janky...all UB. The worst part of the whole thing was, by far, the GHD sit-ups!!! I also did legit GHD Extensions in which I contracted the hamstrings, not just straight leg back extensions.

PM Training: Deload Week

A1. Back Squat - 3 x 8 @ 185-205-225

A2. HPC - 3 x 8 @ 115-125-135

B1. 20# Med Ball Slams - 4 x 15

B2. Hollow Rocks - 4 x 15

B3. Alternating Reverse Lunges - 4 x 10 (total)

B4. Farmer's Carry - 4 x D/B @ 80#/hand

Week of 2/29 - 3/4

Monday 2/29

A1. BS x 6 x 6 @ 65% 31X0; rest :20

135-185-235-255-255-255-255-255-255 (36@65%)

A2. PUs x 8; rest :20

8-8-8-8-8-5+1+1+1-5-5 (64)

A3. Dips x 8 rest 1 min

6-6-6-6-6-6-6-6 (48)

+

22 min EMOM

16 KBS - 70#

16 Alt. Split Lunge Jumps

Wednesday 3/2

A. 10 x 2PC+1C; rest 60-90 sec

155-155-170-170-185-185-200-200-215-215*

+

14 min AMRAP of

Waiter's Walk - 160' - 70# (switch hands @ halfway)

4 KB Snatch - 70# (alt 2&2)

6 Bar MU

8 DL TnG - 275#

10 TTB

3+6 Bar MU

Friday 3/4

A. 5 rounds of

10 ball slams - 20#

10 Press - 95-105-105-105-105-105-95

10 Pendelay Rows 95-135-145-155-165-175-135

B. 5 rounds of

20 Hollow Rocks

20 Windmills 

20 KBS - 70#

OPT: Week 42, Day Three

Friday 4-11

TRAINING:
10mins 80% effort
3 burpee MU
FW heavy/arm 50m - 100#/arm
2 rope climbs 15'
Rounds: 3*

rest 5mins

10 mins 90% effort
AD 20cals (1.5-2 min)
7 HSPU
10 DB single arm PS - 70# (5/arm)
Rounds: 4

rest 5mins

5mins 100% effort
25 DU
5 burpees
5 PS 75/45#
Rounds: 5

Notes: I didn't warm up very well and couldn't muster any Bar MUs in today.

Not sure if it was due to going two days in a row or what, but it felt awkward and I had no pop. Subbed burpee pull-ups and cashed out with some dips afterwards.

OPT: Week 9, Day One

Monday 8-12

TRAINING:
A. Press x 5; rest 2 min
95-115-135-155(4)-165(2)
B. Push-press/Power-jerk
185-205-225(PJ)
C1. Supinated L-Chin up clusters 5.5.5x3; rest 30 seconds/rest 2 min
C2. Dip Clusters 5.5.5x3; rest 30 seconds/rest 2 min; rest 12-15 min
+
12 min amrap:
6 CTB Chin-ups
6 HSPUs
Rounds: 9+6+3 - (finished last 3 HSPUs after time)

OPT: Week 19, Day 1

Monday 5-20
TRAINING:
A. Squat clean - 3, 2, 1; rest 2 min
135-165-195-225-245-265-285
B1. Amrap squat snatch in 1 min @135/85 x3; rest 90 sec
8-8-6
*slow and controlled.
B2. Amrap muscle ups in 1 min x3; rest 90 seconds*
*Subbed Strict Pull-ups and bar dips
9*-10-10 *Ring Pull-ups
3-4-5
+
For time:
30-20-10 Wall ball
double under*
*subbed DB lateral hops
Time - 2:53

rest *8min

For time:
15-12-9 thrusters* 95/65
CTB chin ups*
*burpees, had to control decent to protect shoulder. Ended up just doing singles to save energy.
Time - 5:06

OPT Week Two, Day Two

Wednesday 1-9

TRAINING:
A1. Weighted dip 3-4 x 4; rest 10 seconds
(45-55-65-75-85)
A2. Amrap unbroken ring dips x 4; rest 3 min
(15-11-8-7-6)
B1. Weighted chin up 2-3 tough reps x 4; rest 10 seconds
(35x3-45x3-55x3-65x2-ish)
B2. 15 unbroken CTB chin ups x 4;
(UB-UB-UB-UB)
rest 3 min
+
For time:
25 box jumps 24""
50 double unders
25 kb snatch 1.5/1 pood (right)
50 double unders
25 calories rowing (burpees)
50 double unders
25 kb snatch 1.5/1 pood (left)
50 double unders"

TT: 14:49

Notes: Double Unders owned me...couldn't get a rhythm at all.

Power Matrix Strength Cycle

Friday 8-31 (Week 3, Day 9)

TRAINING:
A. Power Snatch + Snatch - 1 + 1
95-115-145-465-185-185-195-205(PS only)
B. Deadlift - 8-5-3-1-1-1-5
300-390(3-DNF) - Felt a tweak and dropped it.
C. OHS - 3 x 3
135-165-185-185-205
D1. Bulgarian Split Squats - 3 x 10
65-75-85
D2. FG Neutral Grip Pull-ups - 3 x 10
12-10-6+4(singles)
D3. Dips - 3 x 10 @ 31X1
10-10-10
D4. HPC - 2 x 3
225-260

Power Matrix Strength Cycle

Friday 8-24 (Week 2, Day 6)

TRAINING:
A. Hang Power Snatch - 3x3
135-165-185-195-205
B1. Platform Deadlift - 3x3
275-315-365-385-405
B2. Rack Pulls - 3x3
315-365-405-455-455
C1. Pistols - 3x10/leg
30-40-50
C2. Pull-ups - FG x 3
12-10-9+1
C3. Dips - @ 31X1 x 3 sets
10-10-10
D. GHD Sit-ups - 2 x 20
as Rx'd

Power Matrix Strength Cycle

Friday 8-17 Week 1, Day 3
TRAINING:
A. Power Snatch 3 x 3
95-125-145-165-180-185-190
B. Deadlift - pm (530-535)
300(8)-390(5)-470(3)-485(1*)-500(1*)-500(1*)-500(1*)-390(5*) *belt
C1. Bulgarian split squat - 3 x 10
50-65-80
C2. Pull-ups NG/FG - 3 x 10
10-10-7+3
C3. Dips - 3 x 10
10-10-10 @ 31X1

Deload Week, Day 1

Tuesday 8-7
TRAINING:
A. Power Clean - 3 x 5 @ 65-70%; (195-205-215#) 60-90 sec rest.
B. Squat - 3 x 10 @ 65-70%; (275-290-305#) 60-90 sec rest.
C. Press - 3 x 10 @ 65-70%; (135-140x7-135x7-135x5)
D1. Pull-ups (FG) - 3 x 8-12
12-11-11
D2. Dips @ 3-41X1 - 3 x 10
10-9+1-9+1
E1. Pronated BB Rows - 2 x 12
E2. KTEs - 2 x 16

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

Max Effort Lower Body, Week 3

Sunday 7-22
Warm-up: TGUs - 35# x 5/side

TRAINING:
A. Reeves Deadlift x 5's
135-150-160-175-190-200
B. Sumo Deadlift from Deficit x 3's
135-225-240-255-270
C. Zercher Squat x 3's
135-185-235-285-310-330-350
D1. Push Press x 5's
135-165-195-205-215-225(x4)
D2. DB RDL x 10's
30-45-55-65-75
D3. Bulgarian One-legged Squat x 8's
30-40-50-60-70
E1. Snatch-grip BB Row - 3 x 10
135-145-155
E2. Bar Dips @ 31X1 - 3 x 10
as Rx'd
E3. Neutral Grip (Fat Gripz) Pull-ups
6+4, 6.5+4, 7+3

Max Effort Lower Body/Volume Upper Body, Week 2

Sunday 7-15

TRAINING:
A. Zercher Squats - 1 x 1-3 (ME)
135-185-205-225-245-265-285-305-325x1-325-345x2 (x3's unless noted)
B1. Pistol Squats - 5 x 8-10
10# x 10/leg, 20# x 10/leg, 30# x 10/leg, 40# x 10/leg, 50# x 10/leg
B2. Narrow Grip Bench Press - 5 x 5
185-205-215-225-235
C1. Ring Push-ups - 4 x 10
10-10-10-10
C2. BW Dips - 4 x 10
10-10-10-7+3
C3. Neutral-grip (Fat Gripz) Pull-ups - 4 x 6-10
6+4, 6+4, 6+4, 6+4 w/a kip

Oly/Wendler Deload: Day 1

Sunday 6-3

TRAINING:
A. 3-Position Snatch - 65-70% x 3
B. 3-Position Clean + Jerk - 65% x 3
C. Front Squat - 65-70% x 3 x 3
D1. Bench Press - 3 x 5
D2. AMRAP Strict COVP Chin-ups x 3
E. BW Bar Dips @ 32X1 - 2 x 10
F1. Ab Wheel (standing) - 3 x 20
F2. Russian Twists - 60#KB - 3 x 20

TRAINING OUTCOME:
A. 95-135-155-165-170-175
B. 175-200-200-200
C. 135-185-235-235-235
D1. 185-205-225
D2. 16-14-12
E. as Rx'd

Oly Deload and Wendler Phase 2, Week 1

Monday 4-30

TRAINING:
A. Snatch - 65% x 2 x 3
B. Clean and Jerk - 65% x 2+1 x 3
C. Back Squat - 65% x 5 x 5
D1. Dips - 65% x 5, 75% x 5, 85% x 5 +
D1. Snatch Grip Pull-ups - AMRAP (-1) x 3

TRAINING OUTCOME:
A. 95-140-160-160-160
B. 160-195-195-195
C. 225-285-285-285-285-285
D1. 75-85-95(x7)
D2. 10-11-12 (33)

Cash-out:
Did some much needed stretching and mobility work.

Oly Linear Progression, Day 10: Snatch, Front Squat, Snatch Pulls, Ab Wheel, DB Side Bends, Rope Climbs and Dips

Monday 2-13

TRAINING:
A. Snatch - 79% x 2, 82% x 1 x 2, 85% x 1 x 2, 93% x 1, 98% x 1
B. Front Squat - 85% x 3 x 5
C1. Snatch Pulls - 105% x 2 x 3
C2. Standing Ab Wheel - 3 x 16
C3. DB Side Bends - 3 x 24
D1. Rope Climbs x 6 acents
D2. Static Dips - BW x 15 x 4

TRAINING OUTCOME:
A. 95-125-155-170-185-195-195-205-205-215(f)-215(f)-215-225
B. FS: 185-235-275(x1)-295(x1)-315-315-315-315-315-315(x2)
C1. 245-245-245
C2. As Rx'd
C3. 70# DB
D1. as Rx'd (worked on a new technique with my feet)
D2. 15-15-15-15

Notes:
The 225# snatch felt like it was the best one of the entire workout. Gotta remember to just stay tight and be violent on the pull. Front Squat took me a couple of sets to warm up to the idea of it. By the 3rd set I felt pretty good. First two sets felt a little "off".

Clean & Jerk, Clean Pulls, Back Squat, Front Squat Cluster, Weighted Pull/Chin-ups, Weighted Dips

Friday 7-8 OPT Day 203/Catalyst Oly Bias Day 15

OLY TRAINING:
Clean & Jerk 75% x 2, 80% x 2, 85% x 1 x 3
Clean Pull 90% x 2 x 3
Back Squat 85% x 2 x 3

OPT + DIP/PULL-UP TRAINING:
A. Front Squat Cluster - 1.1.1.1 x 6; rest 4 min - 10 sec b/t reps
B1. Weighted Pull/Chin-ups x 2-3 x 6; rest 10 sec
B2. Weighted Dips x 5 x 6; rest 2 min
C. Strict Pull-ups/Chin-ups (Unweighted) x 12
D. Dips (Unweighted) x 20

TRAINING OUTCOME:
OLY
C&J: 210-225-240
CP: 255-255-255
BS: 315-315-315-335-355

OPT/Pull-up/Dip Training
A. 135-185-225-245-265-275
B1. 50-50-60-60-70-70
B2. 50-75-85-95-95-95
C. 12-12
D. 20

IWT: Heavy Push Press, 2pd KBS, and CTB Chin/Pull-ups

Monday 6-6 OPT Day 187:


TRAINING:
7 sets for times:
9 push jerk heavy touch and go
12 KBS - 2pd/1.5 pd
15 CTB chin ups
rest walk 4 min

Training Outcome:
PP: 185-195-195-195-195-195-195
KBS: All UB
C/PUs: 14+1, 6+3+2+2+2, 4+4+4+3, 4+4+4+3, 4+4+4+3, 4+3+3+3+2, 6+5+4

Notes:
Holy Moly this one kicked my rear...Glad the PUs/CUs weren't Rx'd as UB...they whooped me. The PP was not touch and go from about the middle of the second set on. I just made sure I got all 9 reps without setting the BB down and called it good....

Cash-Out:
6 x 5 Dead Hang PU/CUs
Hand Stand Walk Attempts x 4
Static Dips