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

Monday 2/10; OPR Repeats - Day 19

Warm-up:
RPR, Stick Mobility, Movement Prep

Training:
A. Power Clean  + Hang Squat Clean; 1.1 x 5 @ 65%; rest 2 min b/t sets - 185#
B. Jerk Balance + Tall Jerk; 2.2 x 5; rest 2 min b/t sets. Stay light, perfect form
85-95-105-115-125
C. Push-Press + Power Jerk + Split Jerk; 1.1.1 x 5; rest 3 min
125-140-155-170-185

PM After School
15 min Jumping rope. Hit approximately 1800 skips

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 4 - Week 2

Monday 10/6

A1. Back Squat - 5 x 3+

(135-225-275) 295-315-335-355-375(9)

A2. Single-Arm DB Press - 5 x 3+

35-50-55-60-65-70(10R/4L)

+

EMOM for 14min

Odd - 3 PS (135)

Even - 14 PUs

Wednesday 10/8

A1. HSC - 5 x 2

135-165-185-205-225-245*-265*-285*(1-f-f-1)

*regripped between reps

A2. Push-Press - 5 x 3+

95-135-155-175-185-195-205-215(5)

+

12-9-6-3 rep rounds of:

DL - 335#

TTB

HRPUs

Time: 4:00

Friday 10/10

A1. FS - 5 x 3+

(135-225)265-280-295-310-325(4)

A2. WTD Chin-ups - 5 x 3+

(BW-45) 75-75-75-75-75(4)

B. AMRAP Strict Chin-ups - 17

+

10 min AMRAP of:

5 HSPUs 

10 Box Jumps TnG

15 KBS - 55#

Rounds: 8 rounds + 5+10+6 (finished 9th and 10th after time)

Deload Week: 9/22 - 9/26

Monday 9/22

A. EMOM for 10 min 

Odd - 20 KBS 

Even - 10 Ring Dips

B. EMOM - 10 min

Odd - 15 Goblet Squats

Even - 6 Ring PUs

C. Sled Sprints - 50#

30 sec on, 1 min off x 6

Wednesday 9/24

4 rounds at Z1 pace of

A. Back Squat - 8 (195-225-255-285)

B. Pull-ups x 8

C. HSC x 5 (135-145-155-165)

D. Press x 8 (95-105-115-125)

E. DL x 8 (225-255-285-315)

F. AB wheel (standing/kneeling) x 12

H. HSWalks

Friday 9/26

20 min AMRAP of

Single arm - switch hands q round

3 KBS

3 FS

3 PP

Total: 26

+

One lap w/ 50# sled FT: 3:46