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.

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#