OPEX Being - Week of 3/2 - 3/6

Monday 3/2 - OPEX Being 

Open 15.1, 15.1a

9 min AMRAP of 

15 TTB

10 DL - 75#

5 Snatch - 75#

+

Max C&J in 6 min

Rounds: 5+11

Loads: 205-220-235*-235*-255*

*PC only 

+

At home

Strict NG Pull-ups - 10-9-8-7-6-5-4-3-2-1-1

Push-ups - 20-18-16-14-12-10-8-6-4-2-2

Tuesday 3/3 at Home

Mobility 

5 rounds of:

30 Hollow Rocks

20 Goblet Squat - 40#

20 SLDL - BW

15 Rows/Arm - 40#

5 Press/Arm - 40#

+

HS Holds

Wednesday 3/4 - OPEX Being 

A. Squat - 5x3 @ 85%, rest 2:30 b/t sets

135-185-225-275-315-345-365-365-365-365-365

B. snatch grip DL build to a tough double in 10mins

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

+
for time
30, 20, 10 situps - all UB
30, 40, 50 DU - UB, 11+29, UB
5, 3, 1 MU (Bar) 5 singles, 3 UB, 1 miss + 1

Time: 4:29

+
8 min 85% aero*

20 SDLHPs - 45# BB

5 PC and jerk 135/95#
5 box jump 30/24″ sd

Rounds: 4

+

Z1 Flush of your choice

Notes: Added Squat, scaled aerobic WOD to 8 min due to time. Omitted Z1 Flush

Thursday 3/5

A. back squat 65% of 1rm @20X0; 2-3; rest 45sec x 10

285

B. 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

C. push press x 1/jerk x 1/paused jerk x 1; rest 2 mins x 5 (2sec pause at bottom of dip for the paused jerks)

135-165-185-195-195-205-205-215

OPEX Being - Week of 2/23 - 2/28

Monday 2/23 - OPEX Being 

Warm-up: normal routine + SC+FS(5) @ 135-165-185-205+1@225#

For Time
30 CTB chin ups - 15-7-4-4
15 FS from the ground 225# - UB
10 wall walks - 1's/2's
15 FS from the ground 225# - 7+8
30 CTB chin ups - 6-6-6-5-3-1-1-1-1

Time: 11:54-55

Notes: decided to belt on the FS...glad I did. Took about 60-90 sec b/t CTB and FS and Ww and FS

Tuesday 2/24 - OPEX Being 

15, 12, 9 all out for time
PC 115#
burpees

Time: 2:53

Rest 5 min

6,3 of PC/Burpees in 0:41 

Rest 10-12 min

4 rounds of: 

25 RKBS 

25 GS @ 55#; rest approx 20 sec b/t movements

Time: 7:19

Wednesday 2/26 - OPEX Being 

A. Squat Clean & Jerk - build to a tough single 

WU: 95-115-135-165
185-195-205-215-225-235-245-255 (clean only, DNA Jerk)

3 rounds of 4 min AMRAP of
8 DB Thrusters- 45#/hand
40 DUs
Rest/walk 8 min*

1. 3 @ 3:48 - 40-30/10-20/19/2
*Rest 4 min
2. 3 @ 4:05 - 40-20/20-18/15/7
*Rest 5 min 
3. 3 @ 4:59 - 25/15-20/20-11/12/18

Notes: DB Thrusters 'bout got me down. Left shoulder felt like I was losing control of it. Got kind of wobbly on me.

Friday 2/27 @ the Hilton in the 'Lou

A. 20 min EMOM of:

Odd: 20 KBS

Even: 15 Ab Wheel

B. 20 min AMRAP 

Odd: GS - 60# ascending ladder 10-12-14...every round.

Even: 10 Alt. SLDL - 30# in each hand

C. 20 min EMOM if

Odd: 5 Strict PUs

Even: 10 HRPUs 

Saturday 2/28 @ the Hampton in the Lou'

A. 5 sets of SA KBSn x 5/Hand + Anterior Chain opener + Twist x 5/side

B. 5 sets of Pistol Squat - 5/side + Spider-Man w/ twist x 2/side

5 Rounds of

C1. HSPUs x 5; rest 10 sec

C2. KB Rows x 15 right; rest 10 sec...repeat w/ left side, rest 2min

D. Global rotation on cables.     

OPEX Being - Week of 1/26 - 1/31

Monday 1/26 - Hotel WOD @ TanTara Resort, Osage Beach 

Lactate tester

10 Burpees

10 KBS -70#

10 Burpees

10 KBS - 70#

10 Burpees

10 KBS - 70#

Rest 12 min x 3

Times:

1. 2:24-25ish

2. 2:24

3. 2:34

Tuesday 1/27 - Hotel WO (Deload Day)

10-9-8-7-6-5-4-3-2-1 @ Z1 of:

Goblet Squat - 70#

KB Rows - Right Arm - 70#

KB Rows - Left Arm - 70#

SL DL Right - 70#

SL DL Left - 70#

Walk-out to Push-up

+

100 Hollow Rocks (35-35-30)

Wednesday 1/28 - OPEX Being 

A. strict press build to a tough single in 10mins

45-95-115-135-145-155-165*

*came up on toes in the middle

B1. amrap MU; rest 30sec - (5-4-2)
B2. amrap strict HSPU; rest 30sec - (11-8-7)
B3. amrap TTB; rest 3mins x 3 - (25-20-15)
C. 30 TGU alt hands per rep you pick weight pick something you can move smoothly with - 45#

+

PM in Garage - EMOM for 10 min 

Odd - 10 KB Snatch - Right arm (60#)

Even - 10 KB Snatch - Left arm (60#)

Friday 1/30 - OPEX Being 

A. back squat build to a tough triple in 10mins

135-185-225-275-315-345-365-385 + 20 reps @ 275#

B. PS 2, 2, 2, 2; rest 2mins

135-155-165-175

C. hang snatch build to a tough single in 12mins

165-175-185(miss)*

D. EMOM for 5 min of 2 Paused Hang Snatch from Knee - 135#

E. EMOM for 5 min of 1 HS from Knees + 1 Snatch - 135#

+
20min cap
75 PS - 75# - 5:05 (never really pushed it)
60 bar facing Burpees - just kept moving. Step over, no hop over - 10:17
35 CTB chin ups - subbed ring PUs - 13:05ish
60 walk lunges - 16:30ish
75 KBS - 40# - 19:39-40
remainder of time amrap NPUBJ on small box - 3 reps

Notes: Squat felt good...a bit rushed, but good. I had to go do sub plans after Back Squat. Finished in Garage about an hour and a half later...cold...alone...not very motivated by that point...but still did work I guess. I did have to sub some things in the Chipper. 

Saturday 1/31 - Self Programmed

A1. Close-grip BP - 3-3-3-3-3; rest 1 min

135-165-185-205-215-225-235(2)

A2. Rope Climb x 2; rest 3 min x 5

1-1-2-2-2-2-2

+

The "Chief"

5 sets of 3 min AMRAP; 1 min rest 

3 PC - 135#

6 Push-ups

9 Body Squats

Rounds/set: 5-5-5-5-6

Notes: +1 on every round compared to 10/31/15. Gamed it... I ended each round at the 2:3o-ish mark in order to maintain pacing. Was going for increased work output and it worked.

Wendler Press & Deadlift: Cycle 3, Week One

Saturday 5-3

Wendler Press and Deadlift - Cycle 3
A. Press (175#) 3 x 5 @ 65-75-85%
115-135-150 (7)
B. Deadlift (500#) 3 x 5 @ 65-75-85%
325-375-425 (10)
C. EMOM for 10 min
5 Spartan Tire Flips

D. EMOM for 10 min

7-10 KB Rows/arm

Saturday @ Home WOD

Saturday 3-1

EMOM for 20 min
Odd - 12 KBS - 70#
Even - 10 Burpees
+
Sprint Work; week 2
20 on, 10 off
10 on, 20 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, Recover/walk
+
Single Arm Farmer's Carry - 70#
Front steps to corner and back/arm
+
5 sets of
12 KB Rows/arm - 70#

OPT Presses and Pulls (modified)

Wednesday 7-31 (@ home)

TRAINING:

A. Press 3x3; rest 2 min

95-115-135-145-157

B. KB Press - 3 x 15/arm - 60#

15/15-15/15-15/15

C1. Ring Dip Clusters - 5.5.5 x 4; rest 20 sec; rest 2 min

C2, Pronated, Supinated, Nueutral Grip Pull-up Clusters - 5.5.5 x 4; rest 20 sec; rest 2 min

D. Inclined Ring Push-ups - 4 x 10-15

15-15-12+3-13+2

E. KB Rows - 3 x 10/arm

F. Ab Wheel - 4 x 10