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

Wednesday 5/6 - OPT Repeats - Day 55

Warm-up: RPR, Mobility Work, and Movement Prep

AM Training:

A. Halting Snatch Grip DL @ 1113 x 3 reps

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

B. Halting Clean Grip DL @ 1113 x 3 reps

365-385-405

C. Bench Press x 3 reps

95-135-165-185-195-205

PM Training:

A1. Bench Press - 5-3-1+

45-95-135-145-165-185 (x10)

A2. Body Rows - 3 x 10

B1. Power Clean - 5-3-1+

95-115-135-165-185-205 (x15)

B2. GHD Sit-ups - 3 x 10

C1. Push-up Circuit - 2 x 30

C2. Rear Elevated Split Squat - 3 x 10/leg

C2. Box Jumps (Tire) - 3 x 10

D. 10 min Run

Wednesday 4/29 - OPT Repears - Day 52

Warm-up:
RPR, Mobility, Movement Prep

Training:

A1. Seated BB OH Press Wave-load - 6,4,2,6,4,2 @ 31X2; rest 3min

45-65-85

105-115-125-115-125-135

A2. WTD CTB (NG) Chin-ups @30X2; 4-5 x 6; rest 3min

BW-9#-13#-18#-26#-35#

B. HR Push-ups and CTB PUs

HR PUs - 30-20-10

CTB Pull-ups - 20-15-10

Time: 9:40ish

PM Training:

A1. Bench Press - 3 x 3+

135-155-175 (x6)

A2. 3-position Band Separates x 5-10 in each position. 

(Red Band)

B1. PC - 3 x 3+

95-125-155-170-190 (x 15)

B2. GHD Sit-ups - 4 x 10

C1. Push-ups - 2 x 30

C2. SLDL - 2 x 10/leg @ 44# KB

C3. Reverse BW Lunges - 2 x 10 (5/leg)

Conditioning: 10 min Run at the track (mile in 8:53)

AM Notes:

I mostly stuck to the rest periods, but also got caught up grading and responding to emails between sets. I was pleased with the pull-ups. The set at 44# was not as Rx'd. My chest was not pinned against the bar, but I did hold it at the top for 2 seconds before the descent.

Press felt pretty good. Wasn't sure how it would go in the beginning when I first started. It felt a little wonky, but by the end I was wishing I would have pushed it a little more. I did do a single at 145# that wasn't hard, but I got out of my grove and sat around too long before it. I had almost moved on mentally.

I just slogged through the HRPU and CTB Pull-up couplet. My hands were pretty raw and I need to file down my callouses. I cut all sets up due to the threat of tearing a callous. I'm older and wiser now and am not about that life anymore. I'd rather break it up and get a slower time than tear a callous and have to accommodate for or train around it.

PM Notes: I'm really enjoying training with the family and lifting with Cael! They are all getting yoked!

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. 

Week of 5/29 - 6/1 - Mad Cow

Sunday 5/29

A. BS - 5 x 5 @ 45-135-165-195-215-235-255-275-295-315

A2. OH Press - 5 x 10 @ 45-70-90-100-110-120(9)-130(5)

B1. BB Rows - 5 x 5 @ 95-115-140-160-185-205-230

B2. T2B - 5 x 12

Tuesday 5/31

A1. BS - 5 x 10 @ 45-135-165-195-215-235-255-275

A2. Wtd PUs - 5 x 5 - BW-30-65-65-65-65-65

B1. BP - 5 x 10 @ 45-95-115-135-145-155-155*

B2. PC - 5 x 5 (TnG) @ 95-115-135-155-165-175-185-195

C. 5 rounds of

10 BJ - 20"

20 ball slams - 20#

*hurt shoulder going for 10th rep...no more BP for me...ever!!! Push-ups or bust

Thursday 6/1

A1. BS x 5-5-5-5-3-8 @ 45-135-165-195-220-245-270-295-320-270

A2. KB Press or Shoulder rehab

B1. BB Rows x 5 @ 95-115-135-155-175-195-215-215

B2. GHD Sit-up x 10 x 10

Training Week 4/11 - 4/15

Mad Cow Week 4

Monday 4/11

A. BS - 5 x 5 @ 135-165-195-215-235-255-275

B. OH Press - 5 x 5 @ 45-65-100-105-115-125-135-145

C. BB Rows - 5 x 5 @ 95-125-145-165-185-205

D. 15 min EMOM of

4 HPC - increase 10#  every 3 min - 145-155-165-175-185*

5 Ab Wheel (3 standing + 2 Kneeling)

*185x3x5min

Wednesday 4/13

A. BS - 4 x 5 @ 135-165-195-215-235-235

B. Bench Press - 4 x 5 @ 45-95-115-140-155-165-180

C. DL - 4 x 5 @ 285-325-365-405

D1. Wtd PUs - 5 x 5 @ 40#

D2. GHD SUs - 5 x 10

D3. Russian Step-ups - 5 x 20 (10/leg)

Rest 1 min

Saturday 4/15

A. BS - 5-5-5-5-3-8 @ 135-175-205-225-245-265-285-245 

B. OH Press - 5-5-5-5-3-8 @ 100-110-125-135-145-125

C. Row - 5-5-5-5-3-8 @ 135-145-165-185-210-165

D. 40 TGUs - 55# 

30 @ 6:13-14 (6:26 on 4/1 10-12 sec PR)

40 @ 7:45 (baseline measurement)

E. 5 rounds at Z1 of

7 Chin-ups

FC - 70# x 1 lap

5 Standing Ab Wheel

Rest 1-2 min

Week of 2/1 - 2/5

Monday 2/1

A. 1 PS @ 70-75% EMOM for 6 min

95-115-135-155-155-155-155-155-155-155

B. 1 PC @ 70-80% EMOM for 6 min 

135-150-165-205-205-205-215-215-225-225

C. 2 PP + 1 J EMOM for 8 min - 185#

D. 3 rounds @ Z1-Z2 of

15 GHD Sit-ups

10 GS - 55#

Time: 3:15

Wednesday 2/3

WU: 3 rounds @ Z1 of

5 HSPUs -  strict

7 T2B

10 OH Lunges* - 2 rounds to save knees

A. DL - 4 x 5 x 75% (415#); rest 1:30-45

(185-225-275-315-365-395) - 415 x 4 x 5

B. Conditioning 

15 Gassers 

30 Burpees

30 Alt. KB Snatch - 70#

12 Gassers

20 Burpees

20 Alt. KB Snatch - 70#

9 Gassers

10 Burpees

10 Alt. KB Snatch - 70#

Time: 19:08

Friday 2/5

WU: 3 rounds of

7 T2B

3 HSPUs

10 OH lunges (25#)

A. FS X 3 @ 225# EMOM for 10 min

B. 3 PC TnG q 90 sec for 6 rounds - 

185-185-195-205-205-215

C. Conditioning (retest 5:30)

5-4-3-2-1 of

Bar MU

PC - 225# (+5)

Time: 5:41*

Notes: 

I was on pace to PR but missed twice on the round of 3 MUs and missed once on the PC in round 3, only got 1 PC on the set of two. Missed 3 times and moved on to MU. Then hit two HPC on set of 1. Not apples to apple...at all...also tweaked left knee. Caught the bar in the dreaded "starfish position and now have lateral pain next to knee cap.

In hindsight I should have stayed at 215# to make sure I could maintain proper positioning through all reps/sets.

Training for Week of 9/22 - 9/24

Wednesday 9/22

A1. 10 Back Squat; rest :30

135-225-245-265-285-305-135-135

A2. WTD Pull-ups x 1-2 rest :30

BW-30-40-50-60-70-80-90(1.5) + BWx17*(+1)

*COVP on all reps except reps 16-17 only got chin to bar.

A3. Deficit (45# Bumper) HSPUs x 4; rest 2 min

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

+

B. 30 TGU for time

Time: 6:21 (PR from 7:03 on 8/14) 

**alternated 3/side until 18, then 2/side until 26, then alt singles until 30.

Friday 9/24

A. 1 FS every :45 second for 20 rounds - (295#)

EMOM for 15 min of:

B1. Press x 5 - 95-115-140-140-140-140-140

B2. Pendelay Row x 5 - 135-155-175-175-175-175-175

B3. PC x 5 - 135-155-175-175-175-175-175

C1. 20 GHD sit-ups x 5

C2. 20 BE x 5

Rest 1 min

Training for Week of 9/9 - 9/13

Wednesday 9/9

A1. 3 Back Squat @ 31X1; rest :30

135-225-275-315-335-335-335-335-335

A2. WTD Pull-ups x 2-3; rest :30

BW-20-30-40-50-60-70-80 x 3 + BWx16 (+1)

A3. Deficit (45# Bumper) HSPUs x 3; rest 2 min

3-3-3-3-3-3-3-3-3

+

B. 5 RFT of:

5 PC - 185#

10 GHD Sit-ups

Time: 5:33-6:33*

*approximation - lost track of when I started on the running clock.

Friday 9/11

A. 1 FS every :45 second for 20 rounds - (285#)

B1. Pendelay Row x 5 - 135-165-205-205-205-205-205-205

B2. Press x 5 - 95-115-135-135-135-135-135-135

B3. RDL x 10 - 135-165-205-205-205-205-205-205

Rest approx 20 sec b/t movements; 60:75 sec b/t rounds

+

C. 5 rounds of

5 standing Ab Wheel

10 American KBS

Rest 30 sec b/t rounds

Sunday 9/13

A. 22 min EMOM

Odd - 10 DL TnG @ 315 

10-10-10-10-10-10-10-10-10-10-10

Even - 8-10 ring Dips

10-10-10-8+2-8+2-6+1+1+1+1+1-5-5-5-5-5-(5-5-5 AT)

B. 5 Rounds for time of

10 FR Lunges - 65# 

10 Upright rows - 65#

Time: 3:30

Training Week of 8/26 - 8/30

Wednesday 8/26

A1. 3 Back Squat @ 31X1; rest 1 min

135-225-275-295-315-315-315-315-315

A2. WTD Pull-ups x 3-4; rest 1 min

BW-20-30-40-50-60-70(3)-80(2)-BWx15-BWx11

A3. Deficit (45# iron) HSPUs x 3; rest 2 min

3-3-3-3-3-3-3-3-3

+

B. 10 RFT of:

10 DL TnG - 135#

10 Push-ups

Time: 6:33

+

C. RKC Planks - 20 on, 30 off x 5

Friday 8/28

A. 1 FS every :45 second for 20 rounds - 275#

B1. Pendelay Row x 5 - 135-155-165-185-185-185-185-185-185

B2. Press x 5 - 135-135-135-135-135-135

B3. RDL x 10 - 185-185-185-185-185-185

Rest as needed...try to stay moving

+

C. 5 RFT of:

20 OH Walking Lunge steps - 45# Plate

20 GHD Sit-ups

Time: 12:20 or 13:20* 

Notes: started at 29 min, ended at 41:23 or 42:23. Can't remember. Had to break the GHD after 1st set.

Sunday 8/30

A. 24* min EMOM of 

Odd: 7 DL TnG - 315#

Even: 8 Ring Dips

B. 5 rounds of

5 x one arm swing 
5 x one arm clean 
5 x one arm press 
5 x reverse lunge 
5 x single arm squat 

Switch sides and repeat.

 

Used 40# KB

Time: 9:37-47*

*Notes: 

Did 24 as Rxd on the EMOM but did 8 on last set + 1 set on the next min for a total of 100 reps of DL @ 65%. Had to break ring dips on last 3 sets (7+1, 6+2, 5+1+1+1) then Did an extra set of 5 Ring dips after time.

Not sure if I did the Press on last round so I did a set after the 5th set (9:47 mark) to make sure.

Training Week of 8/19 - 8/23

Wednesday 8/19

A. 3 BS @30X1 q :45 sec for 20 rounds - 65-70% (275#)

+

B. 7 sets of the following Barbell Complex w/ 80#; rest 30-60 sec b/t sets

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

D. RKC Planks x 20 sec x 5; rest 30

Friday 8/21

Five rounds of:

A1. FS x 3 to a tough Triple; rest :20

135-185/-235-245-255-265-275

A2. 8-10 butterfly PUs; rest :20

3-4/10-10-10-10-10

A3. 5 HSPUs; rest 2:00

5-5-5-5-5

+

21-15-9 of

DL - 275#

GHD Sit-ups

Time: 3:29

Sunday 8/23

A1. DL - 5 x 5; rest 1 min

135-225-275-315-345-375-375-375-375-375

A2. WTD. Ring Dips - 4-5 x 5; rest 2 min

BW-10-20-30-40-50

+

B1. FR Lunges x 20 steps @ 135# x 5; rest 1 min

B2. Ring Rows - 5 x15; rest 2 min

+

C. 21-15-9

Russian KBS - 70##

Ab Wheel

Time: 3:28

Training Week of 7/19 - 7/25

Sunday 7/19

A. 10 min EMOM Back Squat x 3 @ 30X1 - 280#

B1. Press - 5 x 5 - 95-115-125-135-145x3-95x17

B2. Pendelay Row - 5 x 5 - 135-155-170-185-200-215-135x15

C1. Two 15' rope Climbs; rest 10 sec

C2. 15 HRPUs; rest 10 sec

C3. 12 Hanging Leg Raises; rest 2-3 min; 3-4* sets

Tuesday 7/21

A. 20 min EMOM

Odd - 7 DL - 315# (TnG)

Even - 5 HSPUs w/ hands on 25# bumpers

B1. WTD Pull-ups x 5; rest 1 min

15-25-35-45-55(4) + 12 Strict

B2. Bulgarian Split Squats* x 10 per leg; rest 30 sec b/t legs; rest 2 min; 5 sets * switched to Goblet Lunges for last two sets due to some slight pain in left groin.

4 rounds of

20 GHD Sit-ups and 15 Back Extensions

Thursday 7/22

A. 5 rounds of

3 FS; 235-250-265*-235-235 rest 20 sec

15 CTB Pull-ups*; Rest 3 min

*groin. Was talking to me on the 265# FS so I backed off to 235# for last two sets. Also did an extra set of 10 CTB Pull-ups after the sets.

Rest 5 min

B. 5 rounds of

10 RDL - 135-185-195-205-215-225; rest 20 sec

15 HR PUs; rest 2min

C. 30 TGUs for time - 55#

OPEX Being - Week of 6/15 - 6/20

Monday 6/15 - Being 6/30/14

A. BS @30X1; 5, 4, 3, 5, 4, 3; rest 3mins + 3 x 5 @42X2 

335-355-375-345-365-385(2) - whooped me...

B. emom – 12mins 
odd – Squat clean TnG x 3 65% of 1rm - 185#
even – 1MU + 3 ring dips + 1MU + 3 ring dips*

+ 

10 -1 for time 
Wall balls 20/14# 10′ target 
KBS russian 2/1.5pd 

Time: 4:20

Notes: 
– second 5, 4, 3 should be more than the first 5, 4, 3 - went too heavy on Squats today. May need to up my calories.
– odd – speed focus and form – even – goal is to stay on rings entire time - grip got slimy on minute 10 and I came off and then chalked before finishing last MU+RDs. Got through both MUs on minute 12, failed on 3rd dip. Had to re chalk , go up, and get last Dip.
– pace through 10-6 then go for it focus on breathing during the movements - not sure about my pacing, just kept moving...

Wednesday 6/17 - Being 7/1/14

A.  2 PC+J EMOM for 12 min; start at @ 65% and jump 5% q 4 min.

185-185-185-185-200-200-200-200-210*-215-215-215
+ 
5 min AMRAP of (30 reps in 4:56 on 1/9)

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#

Outcome: 30 in 4:42 + 10 @ 205# AT (-0:14 on 6/16) total time 14:35)

rest 20mins 
3 rounds for time 
Run 400m (60 DUs - 48+12, 25+15+8+2, 15-10-10-10-8-5
15 GHD situps - UB, UB, 13+2 
15 CTB chin ups - UB, 8+7, 7+3+1+1+2

Time: 10:20

Notes: 
– Subbed EMOM PC/J work for Snatch work
– have all weights layed out - changed weights myself.

Thursday 6/16 - Being 7/4/14

A. emom – snatch balance 2-3 moderate weight perfect form – 6mins - 135#
B. Front Squat @31X1; 3×3; rest 3 min - 135-185-235-265-280-280-280

C1. close grip bench press @30X1; 3 x 3 - 135-155-185-185-185
C2. DB bent torso row @20X1; 6-8/arm; rest :30 sec btw arms; rest 2 min x 3 - 70-80-80-80-80
+
D. 3 rounds for time: (7:37 on 12/17)
15 Dead Lift – 185/135#
15 Ring Dips
20 Box Jumps – 24/20″

Notes:
– no riding the weight down for snatch balance
– focus on tempo for OHS
– compare to Wed April 16th 2014 and sat Feb 19th 2011 - (5:53-54*; 1:43-44 PR from 12/17)

Friday 6/17 - Being 7/2/14

Tabata intervals of - Press (45# BB), Body Squats, SDLHP (45#BB), Sit-ups, HRPUs

OPEX Being - a Week of 6/8 - 6/12

Monday 6/8 (Being 6/23/14)

A. back squat build to a max 

345(3)-365(2)-385(1)-405(1)-415(f) + 245# x 5 x 3 @42X2

+

30 Bar MU for time - 6:28 (5:49 on 1/5) -4-4-3-2-2-2-2-1-2-2-2-2-2* 3 misses. Paced too much on these. Tried to do too many multiples.mshoukd have done doubles throughout from beginning.

+ 

30 Burpees for time - 1:15

+

5 sets 80% effort - approximately 2:50-3:00/set
Run 200m 
15 GHD situps 
15 back ext 
40 DU (Forgot rope - subbed 40, 12" BJ's)
rest same time set takes all sets same pace 

Notes: 
– warm up well and go for it if feeling it 
– record time for 10reps/20reps/final time 
– nice and smooth on the 5sets all should be same pace 
– rest walk btw sets

Tuesday 6/9- Being 6/24/14

A. PS – Positional work/Practice

45-65-75-85-95-105-115-125-135
B. HPC cluster below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps

135-155-165-175-185-195-205
+
5 sets: (@ home)
10 bench press - (ring PUs @ 30X1)
Row 400 m @ 90% (40 SDLHP)
rest 2:30

Notes:
– pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
– choose weight for unbroken sets but increasing per set and little more challenging per set for BP
– record row repeats – same across is goal

Wednesday 6/10 - Being 6/25/14

A1. thruster 105/70#; 15; rest 10sec
A2. rope climb - legless up; legs down; 2reps; rest 2mins x 4 - 4 Pulls leg-less + leg assisted to 20'
B. TGU 20 reps alt hands per rep - 70# (approx 10:30 in sets of 4 w/ rest b/t)
C. emom – 10mins
odd – T2B 7-8 (all 8's in approx 10 sec/set)
even – burpee 10 (approx 20 sec/set)
+
Row (Airdyne) 10mins 65% effort

Notes:
– focus on breathing during the thrusters
– 15′ rope climbs
– TGU reps are perfect take your time
– Row is sustainable pace pick an average and hang on the entire time

Thursday 6/11 - Being 6/27/14

A. BS @40X1 – 12 sets of 2 @ 20X1; rest 45 sec – bands or chains - 275#
B. Snatch balance build to a tough perfect single in 10mins - 95-105-115-125--135-145-155-165-175-185
C. Hang Snatch build to a tough single in 10mins - (did positional work instead and built to 155#)
D. emom – 12mins 
odd – 2-3 MU (Bar)
even – Russian KBS x 10 reps - 70#

E. Pistol Squats - 5Left; 5 R Every :40 sec x 10 

Notes:
– choose your tension as needed for A, work on speed on concentric, record what you use
– work on not riding the snatch balance down 
– start clock once you are above 50% of 1rm on snatch 
– russian KBS

Saturday 6/13 @ the Farm

15 --> 1 (w/ 70# KB) of:

Goblet Squat, KB Row R/L, SLRDL R/L, Walk-out to Push-up

Time: 48:28; did this slow and controlled. Sets 15-11 were a grind.