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

Wednesday 4/1 - OPT Repeats Day 41

Warm-up: 

RPR, Mobility, and Movement Prep

A. AMRAP GHD Sit-ups in 1 min

28 (compared to 32 in 2010)

B. AMRAP Back Squat @ 225# in 4 min

51 (compared to 42 back in 2010)

C. AMRAP Double Unders in 7 min - Subbed Single Unders after 25 DUs

428 (25 DU + 403 Single Unders)

D. AMRAP Muscle-ups in 10 min - Subbed Burpee Chest-to-bar Pull-ups

43 (compared to 23 in 2010)

Notes:

Lots of subs today. I should have pushed harder on the GHD Sit-ups. I hadn't done any of those in years, and was curious to how they would be. They really weren't bad, I just settled into a rhythm and forgot to really push it. 

Back Squat went well. I did put a belt on this time because I didn't want mt core to be the limiting factor. I hit 12 reps, then racked it, took 5-10 breaths each minute until the last minute and just kept going until time ran out.

I attempted the DUs but could not get a rhythm to save my life, so in the name of getting some work done, I decided to just get as many single skips as I could.

I have sworn off Ring Muscle-ups due to my shoulder. The Dynamic plane is not a good thing for me at this stage of my life. I would have done bar MUs, but our pull-up bars are angled really funny and make them a bit interesting. It's not apples to apples, and the skill aspect isn't even in the same universe, but I did hit almost 20 more reps than last time. 

Wednesday - 3/18 - OPT Day 36

Warm-up:
RPR; Movement Prep, Mobiliy

Training:
A. Find a 1RM in the Snatch in 12min
135-145-155-165-175

B. AMRAP in 10 min of:
6 Squat Cleans - 115#
12 Pull-ups
24 Double Unders

Total Rounds: 4 + 6SC + 3 PUs

Notes: 
I did the first 3 rounds of SC UB, Round 4 was 3+3; Round 5 was 2+singles. Last time back in 2010 I did 4 + 6 + 12 + 1DU in 10min. First round was completely UB all the way through...the DUs killed me on the rounds after that. Definitely need to do these more, but meh...

Wednesday 3/11 - OPT Repeats - Day 33

Warm-up:
RPR; Mobitliy, Movement Prep

Training:
3 sets at 80% RPE
30sec Wall Ball (16-16-16)
30sec Pull-ups (15-14-10)
30sec Burpees (11-10-9)
30sec Double Unders (25-15-14)
30sec Box Jump - 24" (8-9-9)
rest 3 min b/t sets.

Notes:
First set of everything was legit...but I could definitely feel the wheels coming off by the third round. Especially the pull-ups and Double Unders. Although, comparing numbers, I ended up doig 15 more reps (total reps) this time around compared to 10 years ago. I improved on everything except the pull-ups.

Saturday 2/15, OPT Repeats - Day 22

Warm-up:
RPR, Movement Prep

Training:
7 Rounds of
SDLHP @ 95% for 90 sec
rest 10-20 sec
35 Double Unders
rest 2 min

SDLHPs - 60, 60, 60, 60, 60, 60, 60

Notes:
I cut off the SDLHPs at 60 reps per round, which was around 1:05. I would rest the remaining 20-25 seconds and then attempt the Double Unders. I did not string together a single set UB.

My left patellar tendon lit up around the 4th or 5th round. I took my time and pushed through it...going to have to take it easier this week. I think the running and then the double unders on back to back to days might have been more than my tendons could handle. But it may be due to my glute meds being lit up.

Monday 1/27; OPT Repeats - Day 13

Warm-up:
RPR; Stick Mobility; Movement Prep

Training:
A1. Snatch - 5x5
45-65-95-105-115-125-135-115 (Hang Snatch x 3)
A2. BS - 3 x 70%, 75%, 80%, 75%, 70%
45-135-185-225-275-315-340-365-340-315

B. 10 —> 1 HSPU Ladder for time
Time: 10:20

After School
10 Sets of 30 DUs for time
Time: 11:00 (5 sets UB, 3 Broken once, 2 broke twice)

Notes:
Just played around with the Snatch. Didn’t push it. Felt really solid through rep 3 on 135. 4 and 5 hit, but were not as smooth.

Felt good to grease the groove on BS and that the groove felt Good! HSPU ladder was scaled to a 10# bumper. All sets UB except the set of 10 (6-4).

Double Unders were completed. I from sets 2-6 I was going every :30 and was UB. Then set 7 broke twice. 8 was UB, 9 was 28+2, 10 was 9+11...ripe got caught in between my toes in my vibrams.

OPEX Being Week of 4/20 - 4/25

Monday 4/20

A1. back squat @30X1; 5, 4, 3, 2, 1; rest 90sec

(135-185-225-275-315) 325-345-365-385-405

A2. strict chin up amrap in unbroken sets of 3 for 30sec; rest 2mins

4-4-4-3+2+1-3+1+1

B. close grip bench press @30X1; 3-4 x 5; rest 3mins

190-195-200-205-210 x 4

4 sets
5 PC TnG tough build per set - (175-185-195-205-185*)
8 burpees AFAP
AD 20sec max effort (split lunge jumps)
rest 4-6min (3min)

Wednesday 4/22

A. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5 

(135-185-215) 235-255-275-295-315

B. emom – 12mins 
odd – HPC x 4 TnG 60-65% of 1rm - (165-165-175-175-185-185)
even – HSPU strict x 8 (all UB)
+
for time 
Row 1k 80-90% effort (1:54 - UB)
rest 2mins 
10 TGU tough alt hand per rep (55#)
10 burpee + 10 (Bar) MU 
100 DU (done in approx sets of 31-15-25-29)
10 wall walks 
10 burpee + 10 (Bar) MU 
rest 2mins 
Row 1k same pace as above (1:54 - UB)

Friday 4/24 

A. press cluster @12X1; 2. 2. 2; rest 15sec/rest 3mins x 4

140-135-135-135

B. push press x 1/SJ x 2; rest 2mins x 6

175-185-195-205-215-225

C. emom – double KB (DB) Jerk x 5 – 6mins - (55-55-65-65-65-65)
+
4 sets tough effort
7 thrusters tough build per set -(115-125-135-145)
7 burpees AFAP
AD 15sec all out (16 Russian Step-ups - 10#/hand)
rest 4-6min (3 min)

Saturday 4/25 - in garage

A. emom – BS @20X1 x 2-3 60-65% of 1rm – 10mins (12 min)

280#

B. emom – 12mins
odd – 5 HPC - build per set 60-65% - (155-160-165-170-170-175)
even – burpee x 10

+

C. 10 RFT of:

5 DL AFAP (TnG) - 315# 

10 GHD (Ab Wheel)

Time: 9:50

OPEX Being - Week of 2/9 - 2/14

Monday 2/9 - OPEX Being 

A. back squat 3, 2, 1; rest 3mins

135-185-225-275-315-340-360-380-400-420
+
8min amrap open pace
8 PS 95/65#
8 burpees
8 TTB

Rounds: 5+4.5PS in Rx'd time (8min) 6 rounds in 9:35
+
15 min Z1 AD

Wednesday 2/11 - OPEX Being 

A. clean and jerk build to a max

95-135-165-185-205-215-225*-235-245-255

B. strict HSPU cluster 3. 3. 3; rest 20sec/rest 3mins x 3
+
for time
10 burpee MU*
5 wall walks
200 DU in unbroken 25’s only - Jump rope broke, had to use Robby's...DUs were very broken
5 wall walks
10 burpee MU*

Notes: today was a bad day...almost like it wasn't meant to happen...woke up with my right knee locking up a bit. Hadn't done that in quite a while. Tweaked my low back a little on the set of 205#. I guess I was too loose in the middle. All that crap factored in to my weak mind set of going overhead anyway...so I ended up only hitting 225 over head...same weight I hit 20 times EMOM a couple weeks ago...which is embarrassing. Hit some singles up to 255 then missed 265. Had it high enough, just missed going forward. 

Then...my Jump rope broke in the middle of my WOD...had to borrow Robby's. Didn't even time it. DUs were severly broken. His rope was too short for me. 

Friday 2/13 - OPEX Being 

A. 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

B. wtd chin up 2-3 x 3; rest 2:30-3min

BW-35-55-65-75x5

+
7mins amrap
15 SC 95
12 SC 115
9 SC 135
6 SC 155
3 SC 185 in 5:42
remainder of time amrap
SC 225 x 2*

OPEX Being - Week of 1/19 -1/23

Monday 1/19- OPEX Being 

A. back squat @30X0; 5, 4, 3, 2, 1; rest 3mins

WU: 135-185-225-275-315 x 3's

WS: 335(5)-355(4)-375(3)-395(2)-415(1)

B. emom – hang power snatch TnG x 5 95/65# – 5mins

95-95-95-95-95

C. emom – PS 115/75-135/95# 1. 1. 1. 1 – 5mins

115-125-125-135-135

D. emom – PS 1. 1 pick your start and build per min – 5mins

145-155-165-175-185

E. 3mins max DU

Total: 194 in 3 min, 200 in 3:05 (Strung 101* DUs UB w/in 1st min, then sets of 20, 21-23-20-14-6)

+

21, 18, 15, 12, 9, 6, 3 for time of:

No-PU-Burpee-Box Jump (little box)
pushups not HR

Time: 9:06

Notes: 415 is heaviest single I've done in a while, 101 UB DUs is a PR

Wednesday 1/21 - OPEX Being 

A. 1 SJ every 30sec from blocks 65% of 1rm – 3mins

185-185-185-185-185-185-185

B. 1 paused SJ every 30sec from blocks 70% of 1rm – 3mins 2 sec pause in bottom of dip drive

200-200-200-200-200-200-200

C. SJ from blocks start at 75% of 1rm add 10# every 90sec until max (*for the day)

215-225-235-245-255 (+10 from last time)
+
9min amrap
3 thruster 95/65#
3 TTB
increase reps by 3 every round

Outcome: Got through 18 reps on each

Notes: Taking baby  steps on the SJ...put on 265 and stood up with it. Could tell I had mentally switched gears so I didn't even attempt it...trying to build confidence as much as strength...

Friday 1/23 - OPEX Being 

A. heaving snatch balance build to a tough perfect single in 8mins

45-95-115-135-(145-155-175-185-200-210)

B. hang snatch build to a max in only 5 attempts in 12mins you may warmup as much as you want

95-115-135-155-175-(185-195-205-215-225)

C. death by (power) clean and jerk 135#

Rounds: 10 + 5 in the 11th minute
+
12mins 80-90% effort
Row 200m (20 SDLHP w/ 45# BB)
AD 20cals (20 Burpees...and they sucked. Just tried to survive them)
10 box step ups 24"

Rounds: 4+20 SDLHP + 10 Burpees

Notes: felt like I had more in me on the Heaving SB but ran out of time. I missed on 220# but think if I wasn't rushed and thinking anout what was next and needing to move on so I didn't run out of time, I could have gotten it and maybe a little more. I was shooting for 225 today. Far cry from my best ever at 300#.

225# on any variation of Snatch is a recent PR. Last time it hit 225# in a Santch variation was a Hang Power version last year sometime and I used straps. This time was a full version with no Straps. Not apples to apples, but the closest comparison I have. Would really like to hit 230-235 again at some point.

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

OPEX Being - Week of 1/5 - 1/9

Monday 1/5 - OPEX Being 

A. snatch start at 60% of 1rm add 10# every 60-90sec until max (if miss 2x's then stop)

12/1: 125-135-145-155-165-175-185-195(fx2)

1/5: 125-145-155-155-165-175-185-195-205 (+20)

B. back squat to a tough double in 10mins

12/1: 225-275-315-335-355-375-395

1/5: 225-275-320-340-360-380-400 (+5)

C. 30 bar MU for time

12/1: 8:20 - done as singles

1/5: 5:49 (-2:31)
rest 5mins
+
8-10sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

12/1: 10 sets as Rx'd

1/5: 8 sets as Rx'd (cut it short to get to class)

Wednesday 1/7 - OPEX Being 

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

115-115-115
B. SJ from blocks one every 30sec 65% of 1rm for 10mins perfect form

185#
C. Close grip bench press 5×5; rest 3mins

185-190-195-200-205-215
+

"Elizabeth" Scaled for time

15-12-9 of

PC - 135#

Ring Dips

Time: 3:49

Friday 1/9 - OPEX Being 

A. HSC (TnG) x 3 rest 60sec x 10 light weight speed focus

WU: 135-155-175

WS: 185-185-190-190-195-195-200-200-205-205*

+

5min amrap compare to dec 5th - 10+10+7 (+3 AT)

10 PC and jerk 135#
10 PC and jerk 155#
10 PC and jerk 185#
10 PC and jerk 205#
10 pc and jerk 225#

Today (1:9): 30 in 4:56

rest as needed

3 rounds for time
Row 500m - 50 SDLHPs w/ 45# BB
75 DU

Time: 10:18

SDLHP- (UB)-(30-20)-(UB)*

DU's - very broken

*Notes: never dropped the bar, but did stop motion about 3-4 times.

*Notes: totally missed the "TnG" aspect and therefore might have gone a bit heavy on the HSC's, but it felt good to practice a bit and push a little..

OPEX Being Week of 12/8 - 12/12

Monday 12/8 - OPEX Being

A. 1 snatch every 30sec for 10min 65% of 1rm

135 x 5, 140 x 5, 145 x 5, 150 x 5

B. back squat to a tough triple in 10mins

225-275-315-335-355-375-395

C. 30 burpee (bar) MU for time

Approximately 9 min - bailed on Burpees after rep 4. Used straps over bar to protect torn callous.

+

12sets 90% effort
4 pistols alt legs per rep
6 CTB chin ups
8 box jump sd 24"
rest walk 1min

Wednesday 12/10

A. Power clean cluster 1. 1. 1; rest 10sec/rest 3mins x 5

(135-185) 205-215-225-235-245

B. PC x 1/SJ x 2; rest 90sec x 6 moderate weight

185-195-205

C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 73% of A

175

+
90% effort keep track of reps for each set
30sec max KBS - 60# (17-16-16-16-16-16)
30sec max DU (32-32-32-32-32)

30 sec max SDLHP - 45# BB (23-23-23-23-23)

Friday 12/12 - OPEX Function/Being

A. KBS, Russian – 30 seconds/30 seconds rest x10 – for total repetitions

200 reps @ 70#
B. Strict pullups – 5×5-8 

6-6-7-6-6
C1. Farmers walk – 3x100m – HEAVY – no rest

70/hand
C2. GH hip extension – bodyweight – 3×8-15 – no rest

15-15-15
+
Airdyne 30 seconds – 90%
Airdyne 30 seconds – Z1 Spin
x10
Rest 2 minutes
x2

OPEX Being Week of 12/1 - 12/5

Monday 12/1 - OPEX Being

A. snatch start at 60% of 1rm add 10# every 60-90sec until max (if miss 2x's then stop)

125-135-145-155-165-175-185-195(fx2)

Note: Technical fail. Pulled it high enough, just soft in the bottom...didn't punch under it.
B. back squat to a tough double in 10mins

225-275-315-335-355-375-395
C. 30 bar MU for time

26:00-34:20 (8:20) done as singles
rest 5mins
+
8-10sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

as Rx'd - 10 sets

Wednesday 12/3 - OPEX Being

A. Spilt jerk from block build to a tough single in 12mins

45-95-135-135-155-175-195-215-230-245
B. Power clean cluster 1. 1. 1. 1; rest 10sec/rest 3mins x 4

135-185-195-215-225
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 70% of A

(175)

+

10 min @ 85% of

25 DUs - UB

10 BB FR Lunges + PP (L and R + PP = 1) - 95#

5 L Pull-ups

6 Rounds + 25 DUs + 

Friday 12/5 - OPEX Being

A. SC x 1 + FS x 2 keep weight moderate focus on speed; rest 60sec x 10

185-185-185-190-190-190-195-195-200-205

+

5min amrap:

10 PC and jerk 135/95# (10)

10 PC and jerk 155/105# (10)

10 PC and jerk 185/115# (7 + 3 AT)

10 PC and jerk 205/135# (DNA)

10 pc and jerk 225/145# (DNA)

*Did Not Attempt

 +

5 rounds for time:
3 MU (1st round UB, rest as singles...no misses though)
10 wall balls 20# 10′ target
6 alternating db snatch 70#

Time: 9:55

Note: MUs were limiting factor on speed of W/O

OPEX Being - Week of 11/24 - 11/28

Monday 11/24 - OPEX Being

A. every 90sec – snatch 75% of 1rm 1. 1. 1 – x 8

(45-95-115-135) 145-145-145-155-155-155-155-155
B. emom – FS @20X0; 2-3 60% of 1rm speed focuse – 6-8mins

215 x 8
C. emom – 3 chin ups + 3 CTB chin ups + 1 bar MU – 5-7mins

6+1BMU x 7, 6+Miss+1BMU
+
6-8sets 90% effort
10 wall balls 20/14# 10′ target
2 rope climbs 15′
25 DU
rest walk 45sec*

6 sets @ 75% w/ 1 min recovery

Rope climbs and DUs drastically limited pacing today.

Tuesday 11/25

A. Power clean TnG cluster 2. 2. 2; rest 10sec/rest 3mins x 3

135-165-195-200-205

B. Split jerk from blocks (high pins) 1. 1. 1 65% of 1rm – emom – 8-10mins

135-165-185-185-185-185-185-185-185-185

C. 5 sets of 5 for time 155# PC and jerk Tng grace style

Rest 30 sec b/t sets

+
Airdyne x 1 min 90%
rest 2 min x 8 all same pace
rest 5mins after the 4th row

Wednesday 11/26

8 min of

5 PC - 135

15 SDLHP - 45# KB

+

8 min of

8 Box Jumps

5 HSPUs

5 CTB Pull- ups

+

8 min of

25 DUs

5 Burpees

8 Walking Lunges

+

8 min of

12 KBS - 55#

6 Wall Balls - 20#

6 Ring Dips

Friday 11/28

A. Front Squat- Build to s tough 3 in 12 min

135-185-225-(265-285-305-315)

B. Zercher Squats x 3's

225-275-295-315-335-355

C. Back Squat x 30 reps @ 225#, 205#, 185#; rest 3-4 min b/t sets

+

4 sets of:

B1. DB Rows x 10/arm - 85#

B2. Push-ups x 15

+

Row repeats x 3

OPEX Being Week of 11/17 - 11/21

Monday 11/17- OPEX Being

A. PS+3OHS+Snatch

45-95-115-135-135

B. Zercher Squat - tough set of 3 in 12 min

135-185-235-275-295-315-335

C. 3 Burpee MUs - 3 EMOM for 10 min (omit)

+

4 sets of

20 Wall Ball - all UB

AMRAP CTB PUs - 20-16-15-13 (64)

Rest 3 min

+

AB Wheel x 25

Thursday 11/20 - OPEX Being (Tuesday/Wednesday blend)

A. PC TnG clusters - 3.3.3, rest 10 sec; rest 3 min x 3

(95-135-155) 185-190-195 (perfect form)

B. Split Jerk (from blocks/in rack w/ high pins) TnG 1.1.1. @ 65% - EMOM for 6 min

135-155-165-175-175-185-195

C. EMOM PC + SJ (no pause b/t movements. Go straight into SJ from PC) 3 @ 65% - 8 min

165

+

6 min 85%

8 BJ (SD) - 24"

5 CTB Pull-ups

7 total at 5:40*

*Did 10 BJ on round 3ish

rest 3 min

6 min 85% 

30 DU

5 Burpees

8 Walking Lunges

5 @ 5:41

Friday 11/21 - OPEX Being 

A. Back Squat @20X0; 2-3 (55-60%); rest 45 sec x 10

265 (60% of 435)

B. 1 PC & SJ every 30 sec for 10 min - 75% 

185-185-195-195-205 x 16

+

Airdyne 1K @ 80% - 1:50

rest 1min

12 min AMRAP 

20 TGUS - 55#

50 Wallball

AMRAP bar MU in remaining time - 12 w/ one miss b/t 11 & 12.

rest 1 min

Airdyne 1K @ 80% - 1:50

Unplanned Deload Week - 11/10 - 11/14

Monday 11/10

A1. Back Squat - 5,4,3,2,1*

(135-225-275)-325-345-365-385-405(3-4)

*bailed on it due to low back/hip pain

Zercher x 3 x 5

Oly shoes - 135-185-225-245-265

Vibrams - 135-225-275-295-315

A2. SA DB Press - 5,4,3,2,1+

35-45-50-55-65-75(3L*/3R)

*slight push from feet

+

15 min of @ Z1

3 Strict PUs

6 GHD SU

9 BEs

12 Lunge jumps

Total: 13 rounds 

Wednesday 11/12 - Back-up plan

8 min @ 85%

5 Ring Dips (45)

10 KBS - 70# (80)

10 Sit-ups (80)

8 + 5 Dips

Rest 6 min

8 min @ 85%

2 Bar MUs (12)

10 GS - 70# (60)

5 Burpees (30)

6 rounds

Rest 6 min

8 min @ 85%

10 BEs (60)

25 DUs (150)

10 HR Push-ups (60)

6 rounds w/ 7 sec left

+

Stretch

Friday 11/14

A1. Strict Chin-ups x 8-10 x 5; rest 1 min

8-8-8-10-10

A2. WTD Bar Dips x 5 x 5; rest 2 min

BW-35-45-55-65-75

B. EMOM for 12 min

Odd - 45# OH Walking Lunges - 20 steps

Even - 10 TTB

C. 6 rounds of KB Complex/hand @ 60#

3 Snatch

3 PC

3 FS

3 PP

Rest 30 sec b/t rounds

Training Cycle 5, Weeks 1-2

Week One

Monday 10/27

A1. Back Squat 5 x 5+

135-225I-285-305-325-345-365 (8)

A2. SA Press 5 x 5+

25-35-45-55-65 (6L/9R)

+

EMOM for 12 min (+2 rounds)

3 Power Snatch - 135

15 kipping Pull-ups

Notes: didn't feel too hot today. Not sure if I need to keep PWO shake in the mix during Deload week or what. Didn't sleep well last night. That could be factoring in. Will add PWO shake into mix during Deload from now on.

Wednesday 10/29

A1. HSC - 5 x 2HPC + 1HSC

(135)-195-215-235-255-275*

*forgot to chalk shoulders, weight started sliding a bit button I saved it.

A2. Push-press

(95-135)-165-175-185-195*-205*

*belted

+

10 min AMRAP of (8+3+3)

6 Ring Dips

9 KBS - 70#

12 AB Wheel

7+6+2.5 (finished 8th AT)

+

6+10+12

6+20+12

Friday 10/31

A1. Front Squat - 5 x 5+

(135-185)235-255-275-295-315

A2. SA DB Rows -  5 x 10

70-70-70-70-70

+

The Chief 

3 min AMRAP of

3 PC

6 Push-ups

9 Body Squats

Rest 1 min b/t rounds; x 5

4 sets/round...5 on 5th 

Week Two

Monday 11/3

A1. Back Squat - 5 x 3+

(135-225-275) 305-325-345-365-385 (4*)

*felt like I had another 1-2 reps in the tank, but my racked it anyway. Wasn't mentally in it.

A2. SA Press - 5 x 3+

(20-20) 30-40-50-60-70 (3/3*)

*left was a struggle to get 3. Had a couple more on right but stopped to keep it even.

+

10 min of:

5 Ab Wheel

5 strict Pull-ups

9 rounds...finished 10th AT.

*had to break PUs into 3+1+1 after round 4 or 5

+

Tabata AD + 8 min @ Z1

Wednesday 11/5

A1. HSC - 5 x 1HPC + 1HSC

(45-95-135-185) 215-235-255-275-295

A2. Push-Press - 5 x 3

(95-135)-185-195-205-215-225

+

10 min Z1 pace

5 DL - 315#

10 AB Wheel

20 DUs

7+3DL

Finished round 8 in 11:08

Friday 11/7

A1. FS - 5 x 3

135-185-225-255-275-295-315-335

A2. DB Rows - 5 x 10/arm

85-85-85-85-85

+

3 min AMRAP

PC/J - 95#

43 reps

Rest 90 sec

3min AMRAP 

Burpees 

Rest 90 sec

48 reps

3 min AMRAP 

KBS - 70#

73 reps

Training Cycle 4; Week 3

Monday 10/13

A1. Back Squat - 5,4,3,2,1+

(135-225-275) 315-335-355-375-395(5))

A2. SA DB Press - 5,4,3,2,1+

(25) 45-55-65-75-80 (L0/R4-L65x2)

B. 20 rep Back Squat - 325# 

18 (+1)

C. 100 Pull-ups FT (sets of 4)

13 sets in 3:22

20 sets in 5:29

25 set in 7:45

Wednesday 10/15

A1. HSC - 1-1-1-1-1

(135-185-205) 225-245-265-285-305 

A2. Push Press - 3-3-2-2-1

(135-165) 195-205-215-225-235

+

DL and DU WOD (3:47 @ 315# on 8/20)

5 RFT of 

DL - 335#

DUs - 21

Time: 3:55

Friday 10/17

A1. FS - 5,4,3,2,1+

135-225-280-295-310-325-340(1)

A2. Wtd Cin-ups - 5,4,3,2,1+

(BW-35) 55-65-75-85-95(1.75)

B. AMRAP strict chins x 1 

18

+

7 rounds @ Z1 pace 

135# FR Rev Lunges - 10 reps; rest 10 sec

Ab Wheel x 15; rest 10 sec

Bar Dips x 10; rest 10-20 sec

Training Cycle 3 Week One - 9/1-9/5

Monday 9/1

A1. Back Squat - 5 x 5+

135-225-265-285-305-325-345 (15)

A2. Press - 5 x 5+

45-95-110-120-130-140-150 (7)

+

EMOM for 12 min +

Odd - 10 CTB PUs    

Even - 25 DUs

Notes: Made it 12 rounds then finished 16 in 18 min. Pushed through to 20 rounds off pace. 

 

Wednesday 9/3

A1. PC - 5 x 5+

180-195-210-225-240

A2. Push-press - 5 x 5+

150-160-170-180-190

+

21-15-9 of

DL - 275#

HR Burpees

Time: 5:00-5:01

Friday 9/4

A1. Front Squat - 5 x 5+

235-250-265-280-295

A2. WTD Chin-ups 5 x 5

60# x 5 x 5

B. AMRAP (-1) Strict Chin-ups x 1

12

C. 10 min AMRAP of:

3 PC - 185#

4 HSPUs 

5 TTB

Rounds: 9+2PC

*Bogged down on HSPUs after round 4. 

Training for Week of 8/18-8/22

Second Cycle, Week Three

Monday 8/18

A1. Back Squat (430) 5-4-3-2-1+ @ 67-72-77-82-87

(135-225-275) 295-315-335-355-375 (7)

A2. Press (185) 5-4-3-2-1+ @ 68-72-78-82-88%

(95-110) 125-135-145-155-165(4)

B. 20 rep Back Squat - 315#

C. 15 sets of 5 UB CTB for time

8:15 (10 in 4:27)

Wednesday 8/20

A1. HPC (320) 5-4-3-2-1+ @ 55-60-65-70-75-80-85%

(135-185)

225(5)-240(4)-255(3)-270(2)-285(4)*

*straps & belt

A2. PP (235) 5 x 3+ @ 60-65-70-75-80-85

(135-155) 175-185-195-205-215(1)

+

5 RFT of

7 DL - 315#

21 DUs

Time: 3:47

Friday 8/22

A1. Front Squat (350) 5-4-3-2-1+ 

135-205-250-270-290-310-325 (3)

A2. Wtd Pull-ups (95) 5-4-3-2-1+

(BW x 5 x 2) 55-65-75-85-95(1.5)

B. Lizzie +

12-9-6-3

PC - 185#

Ring Dips

Time: (3:15) 3:49

C. AMRAP Strict Pull-ups x 1

13 (-3)