OPT: Week 27, Day Three

Saturday 12-21

TRAINING:
A. BS @ 30X1; 4-5 x 2; rest 2 min
355-385
B. BS @ 30X1; 2-3 x 2; rest 3 min
405x2-425(DNA)
C. CJ - 80% 1RM - emom x 1 - 10 min
225#
+
5 rounds of
18 Bench Jumps (6 in a row x 3 times through)
21 KBS - 55#
rest 2min b/t sets
Work to rest 1:2 - approx 1 min/round
+
3 sets of:
AMRAP Split Jumps - 45 sec
rest 1 min
46-46-40 (+6)
+
HS Walks x 1 length of wt. room

Notes: 
Back to back days. Went in later than I normally do (around 11:00am) and just wasn't feeling the heavy double today. The set of 405 started feeling a bit shallow on the second rep so I racked it. Decided to go for a single at 425# but when I unracked it I wasn't feeling it. The weight felt heavy on my back so I racked it and moved on. (DNA = Did not Attempt)

The CJ work felt good and solid. 225% is 80% of 300. Not sure if I could hit that or not, but for work sets it felt right.

HS work is getting easier. Feel like I have more control and am able to correct without coming down.

OPT: Week 13, Day One

Sunday 9-8

 
Buy-in:

KBS + EW Ladder - 40#

SG DL from platform (2x45# iron + 10# bumper) - 3 x 5 

135-185*-185*-185* (strapped)

*also practiced some movements/skills with Cael and Owen. (Goblet Squats, KB Sumo DL, Ring Rows, Skin-the-Cats, Push-up practice)

TRAINING:
A. Snatch balance (Subbed Hang Snatch + OHS) 1+1 x 3 x 5; rest 2 min
95-115-135-150-160-170* (3 HS + 1 OHS)
B1. HSPU; amrap unbroken x 6; rest 1 min

22-16-12-10-10-10 (80)

B2. Amrap (-1) CTB chin ups unbroken x6; rest 2 min

(Subbed Thumb-2-Pit Ring Pull-ups) 7-7-5-4-4-4 (31)+

For time:
50-40-30-20-10
Unbroken Wall Balls 50(UB)-40(20-10-10)-30(16-10-4)-20(UB)-10(UB)
Unbroken Double-Unders - 50(UB)-40(10-30)-30(UB)-20(UB)-10(UB)

Time: 16:30*

Notes: 

Just didn't have the mental "want-to" on the metcon today. I took about 60-75sec b/t movements to recover and attempt to get the sets UB. I don't think it would have matter if I would have rested twice that on the WBs. They would have still been broken. Just mentally weak...but at least I go work in today.

OPT: Week 17, Day 1

Monday 5-6

TRAINING:
WU: Mobility & Hollow Rocks - 3 x 45 (full recovery)
A. 50 Standing Press for time - 115#
Time: 7:24
(17+3+3+3+3+3+3+3+3+3+3+3)*
*walked to DB rack and back b/t 3's
B. 15 hand release burpees for time x4; rest 2 min
43-39-41*-38
*15+1 - one rep in the middle was not a HR so I did an extra.

+

12 min amrap @85%
12 UB KBS - 55#
24 UB double unders*

Rounds/reps: 10+12+16
*round 10 of DUs went 18+6; also had to stop on first round of DUs at rep 6 and tape shorts...they were falling off of me...Repeated round of DUs UB.

Cash-out:
GTG - HSPUs x 3 x 3

OPT: Week 15, Day 2

Wednesday 4-24

TRAINING:
A1. Press 10, 8, 6, 4, 2; rest 1 min
45-75-95-115(10)-125(8)-135(8)-145(6)-155(F)-135(8)
A2. Ring Rows x 10 @ 31X1;
10-10-10-10-10-10-10-10
rest 1 min
A3. Back Squat x 10's
135-185-225-245-265-285-305

+

3 rounds for max reps @90%:
2 min row (45# KBS)
rest 1 min
1 min hand release push ups
rest 30 seconds
30 seconds toes to bar
Rest 3 min

Outcome:
KBS - Lost count (65-75ish)-50-50 (165-175k9)
HRPUs - 28-25-25 (78)
TTB - 20-15-13 (48)
Total reps: 286-300ish

Strength/Volume Cycle 3, Week 3

Monday 12-10

TRAINING:
A. Clean + Jerk - 2 + 2 x 3
135-185-215-235-235-235
B. Volume Back Squat - 10-10-8-8-6
305-310-315-320-325
+
5 rounds of:
15 CTB Chin-ups
10 Burpees
15 KBS - 55#
rest 2:00-2:30 b/t rounds

IWT RESULTS:
CUs: 15-15-10+3+2-10+3+2-8+4+3
Burpees: as Rx'd - UB
KBS - 15-15-13+2-15-15

Notes:
One...Burpees still suck...
Two...had a bout of mental weakness and grip issues on the KBS during the 3rd round. Didn't dig deep enough to go UB.

Thanksgiving Deload

Thursday 11-22
TRAINING:
A. PC + J - 3 x 3 @ 225#
B. BS+FS - 10/3 x 6 @ 265#; rest 1min b/t BS/FS
C. 30 Muscle-ups 1 q 30 sec
+
5 rounds of
10 HSPUs
20 KBS - 55#
30 Double Unders
rest 1:30 b/t rounds

Deload Week

Thursday 10-18

TRAINING:
A. 255# Back Squat + Front Squat - 10/3 x 6; rest 1 min b/t squats
B. DL @ 65-75% - 5 x 5
225-315-365-375-385-395-395
+
100 KBS - 55#
51-25-24

Power Matrix Strength Cycle

Wednesday 9-5 (Week 4, Day 11)

TRAINING:
A. Overhead Squats - 3 x 3
95-135-165-195-215-230-245
B1. Alternating Dumbell Bench Press
65-75-85 x 10, 75x12, 65x15
B2. Face Pulls - 30#
20-20-20-30-30
+
5 rounds of:
15 Bench Hop-Overs (?)
5 Burpees
20 Kettle Bell Swings - 55#
rest approx 90sec b/t rounds

Lower Body Volume, Week 4

Thursday 8-2

TRAINING:
A. Deadstop Good Mornings - 5 x 5
115-145-165-185-185-185-195-205
B. OH Walking Lunges - 3 x 16 steps + Reverse Lunges - 1 x 8/leg
OH WL: 45-125-135-145; RL: 75# DB's

IWT: Big Red Programming ;-)
3 rounds of:
3 tough (Hang) Power Snatch
10 Burpees - AFAP
25 Double Unders
rest 3-4 min b/t rounds
+
3 rounds of:
3 tough (Hang) Power Clean
10 Box Jumps- AFAP
15 Kettlebell Swings - 70#

IWT Details:
HPS Loads (w/ straps): 185-195-205(x1 and almost hit second rep)-185
Burpees as Rx'd and DUs all UB
+
HPC Loads (w/ straps): 255-265-275
Box Jumps: strung 2-4 TnG together at a time on the first round, second round was 1+9 Tng, and the third round was 10 Tng UB.
KBS were also all UB.

Cash-out:
Tumbling in the wrestling room:
5 somersalts
5 right shoulder rolls
5 left shoulder rolls
8 Ninja rolls (left shoulder, right shoulder, rinse and repeat)
Bearcrawll D/B
3 cartwheels right
3 cartwheels left
+
Sled Sprints/Hand Pulls D/B (driveway to end of fence and back) - 90# x 4 (1 in the gravel and 3 on the road)
+
Ab Wheel - 3 x 20 (5+15)

Deload/Transition Week: Day 1

Monday 2-20

TRAINING:
A. Hang Power Snatch + Hang Snatch - 60% x 2 x 5
B. Hang Power Clean + Power Jerk - 60% x 2 x 5
C. Back Squat - 60% x 10, 65% x 8. 70% x 8, 75% x 5
D1. Press - 3 x 8
D2. Bent Row - 3 x 8
E1. GHD Sit-ups - 3 x 15
E2. Kettle Bell Swings - 3 x 15

TRAINING OUTCOME:
A. 145-145-145-145-145
B. 185-185-185-185-185
C. 245-265-285-305
D1. 135-145-155
D2. 155-170-185
E1. as Rx'd
E2. 70#

OPT WODs

Tuesday 11-15

OPT TRAINING:
4 min AMRAP @ 80%:
7 KBS - 1.5pd
7 burpees
rest 4 min
+
4 min AMRAP @ 80%:
15 double unders
10 toes to bar
rest 4 min
+
4 min AMRAP @ 80%:
Row 150 m... (15 SDLHP)
10 push ups
rest 4 min
+
4 min AMRAP @ 80%:
10 step ups with sandbag... (step up on bench w/45# plate)
7 chin ups

TRAINING OUTCOME:
Found a pace I could hold that was just above comfortable and stuck with it. Maybe around 80-85%. Good one to grease the gears and ease back into the work capacity training.

IWT: Push Press, KBS, Box Jumps, CTB Chin-ups

TRAINING:
6 rounds of:
5 Push Press - 185#
10 KBS - 70#
5 Box Jumps - 30"
10 CTB Chin/Pull-ups
rest 4min b/t rounds

TRAINING OUTCOME:
6 rounds as Rx'd.

Catalyst Oly Cycle Week 4, Day 10

TRAINING:
Snatch - 90% x 1 x 3
Clean & jerk - 90% x 1 x 3
Back squat - 85% x 3 x 3

3 sets; no rest:
20 KB swings
10 supported DB rows/arm

TRAINING OUTCOME:
Snatch: 95-125-145-170-190-210-210-210-210
C&J: 205-225-245-265-265-265
BS: 205-245-275-305-330-330-330

KBS - 55#
DB Rows - 65#

Catalyst General Oly Cycle Week 1, Day 3

TRAINING:
Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
Front squat - 60% x 5, 65% x 5, 70% x 3
Good morning - 3 x 8 light

4 Rounds of:
35 KBS
1 min rest b/t rounds

TRAINING OUTCOME:
C+FS+J: 185-185-185-185-185
FS: 205-225-245(x3)-265(x3)
GM: 95-95-95

KBS: 35-45-55-55

Muscle-ups on the Minute, Toes-to-Rings, Box Jumps + IWT: Bench Press + KB Swing & Hang Power Cleans + Push-ups

Friday 7-15

TRAINING:
Buy-in:
A. 3 MUs on the minute x 10
B. Toes to Ring 15 x 3
C. UB, TnG Box Jumps (20") 15 x 4

IWTs:
3 sets of:
Bench Press - 5 reps (70-79%)
Heavy KB Swing
rest 3min b/t sets
+
3 sets of:
Hang Power Cleans - 5 reps (70-79%)
Push-ups - 20 reps
rest 3min b/t sets

TRAINING OUTCOME:
A. MUs as Rx'd
B. 15-15-15-5
C. as Rx'd (lost balance once during the first set)

IWTs:
BP: 225-225-225
KBS: 80-90-100
HPC: 215-225-235(3+2)
PUs: as Rx'd

Cash-Out:
A. Seated, Legless, Rope Ascents 8-8-8 pulls
B. Mobility work

Notes:
I really like having access to, and using Prelipin's chart. It really takes the guess work out of what weights to use. I chose to stay at 225# on the BP in order to maximize speed on the bar. I was afraid that if I went higher the bar would slow too much or I would be temped to bounce it (more than normal) off my chest in order to maintain bar speed.

Snatch, Snatch Pull, Front Squat, Overhead Squat, Push-Press and KB Swing, Weighted Sit-ups

Monday 7-4 Catalyst Oly Bias Day 13

OLY TRAINING:

Snatch 75% x 2 x 2, 80% x 3, 85% x 1 x 3, 90% x 1
Snatch Pull 95% x 2 x 3
Front Squat 80% x 3, 85% x 2, 90% x 1 x 2
OHS - 80-85% x 3 x 3

Metcon:
5RFT of
12 Push-press - 95#
12 KB Swings - 55#

Training Outcome:
Snatch: 165-175-185-195
Snatch Pull: 205-205-205
Front Squat: 255-275-295-305
OHS: 135-185-215-235-235(2)*

Metcon: 4:25

Cash-out:
Weighted Sit-ups 15 x 4 (70#)

Notes:
Wasn't really into it today. I had some issues with the snatch at first. Low back is still fatigued from Friday I think. Felt pretty tight through the hips and low back. Front squat started out rough, but ended decent. I switched my grip to a somewhat narrower grip for the second set of OHS and lost it on the way up on the third rep. I decided to call it quits then.

I changed up the metcon due to a slight twinge I felt developing in my right lat near my armpit. I was planning on doing 5RFT of HPC and MUs but opted for the above metcon instead. It didn't dissappoint.

Snatch DL + Mid-Hang Snatch, Snatch DL, OHS, Push-Press + Jerk; IWT: Chin-ups, KB Swings, Double Unders, OHS

Tuesday 6-28 OPT Day 200/Oly Bias Day 11:
OLY TRAINING:
Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
Snatch Deadlift 105% x 4 x 3
OHS 85% x 2 x 3
Push Press + Jerk 70% x 2 x 3

OPT TRAINING (IWT):
5 chin ups (strict)
10 KBS - 1.5 pd
20 double unders
10 OHS - 95#
rest 2 min x 3

Training Outcome:
Snatch  Mid-Hang Snatch - 160#
Snatch DL - 230#
OHS - 235-235-245#
PP/Jerk - 195-195-205#

IWT: as Rx'd

CTB Chin-up Ladder; Burpees + KB Swings; Standing Press; Double Unders

Friday 6-24 OPT Day 198:

OPT TESTING:

As many 1-5 CTB chin ups ladders in 7 min
(you must perform 5 air squats b/t each rep; i.e. 1 CTB chin up, 5 squats, 2 CTB chin ups, 5 squats...up to 5, then start at 1 again)

rest 20 min (more like 10min)

Metcon for time:
10 burpees
15 KBS - 2pd/1.5 pd
10 burpees
12 KBS - 2pd/1.5 pd
10 burpees
9 KBS - 2pd/1.5 pd
10 burpees

Waveload Standing Press: 3-2-1, 3-2-1

Skill Development:
Double-Unders

Training Outcome:
CTB Ladder - 4 + 1-4
Metcon - 2:52-53
Standing Press: 160-180-195-165-185-200(f)
Skill Dev - DUs (20-20-30-36-24)

Snatch Deadlift + Mid-Hang Snatch, Snatch Deadlift, Snatch Balance + OHS, Push-Press + Jerk; 21-15-9 Box Jumps, KBS, and Release Push-ups

Wednesday 6-22 Catalyst Oly Bias Day 8:

CATALYST OLY TRAINING:
Snatch Deadlift + Mid-Hang Snatch 75% x 2 x 3
Snatch Deadlift 105% x 4 x 3
Snatch Balance + OHS 80% x 2 x 3
Push Press + Jerk 65% x 2 x 3

+

Metcon
21-15-9 of:
Box Jumps - 20 in
Kettle Bell Swings - 2 pd
Push-Ups - Release at bottom
 
TRAINING OUTCOME:
Oly Training:
SDL+HS (75%): 160#
SDL (105%): 225#
SB+OHS (80%): 175#
PP+Jerk (65%): 185#
 
Metcon TT: 4:01
 
Cash-Out:
HS Walk - 1 length of the weightroom x 2 (both UB)

IWT: Heavy Push Press, 2pd KBS, and CTB Chin/Pull-ups

Monday 6-6 OPT Day 187:


TRAINING:
7 sets for times:
9 push jerk heavy touch and go
12 KBS - 2pd/1.5 pd
15 CTB chin ups
rest walk 4 min

Training Outcome:
PP: 185-195-195-195-195-195-195
KBS: All UB
C/PUs: 14+1, 6+3+2+2+2, 4+4+4+3, 4+4+4+3, 4+4+4+3, 4+3+3+3+2, 6+5+4

Notes:
Holy Moly this one kicked my rear...Glad the PUs/CUs weren't Rx'd as UB...they whooped me. The PP was not touch and go from about the middle of the second set on. I just made sure I got all 9 reps without setting the BB down and called it good....

Cash-Out:
6 x 5 Dead Hang PU/CUs
Hand Stand Walk Attempts x 4
Static Dips