OPT: Week 32, Day One

Monday 1-20

TRAINING:
A. jerk balance - 5 sets of 3; rest 1 min - low load, high efficiency

95-115-115-135-145-145-155-155-165
B. push press - build to a max in 12 min - MAX 6 attempts
185-195-205-215

+
6 sets - change order per set @ 90% each set: rest 4 min btw sets
[25 WB's -20/14# to 10ft, 20 PP - 95/65#, 25 KBS - 1.5/1 pd, Row 400 m, 4 x 20 unbroken DU's]

25 WB
20 PP - 95#
25 KBS - 60# KB
40 SDLHPs - 45# BB
4 x 20 UB DUs
rest 4min
+
25 KBS - 60# KB
20 PP - 95#
40 SDLHPs - 45# BB
4 x 20 UB DUs
25 WB
rest 4min
+
4 x 20 UB DUs
25 WB
40 SDLHPs - 45# BB
20 PP - 95#
25 KBS - 60# KB
rest 4min
+
40 SDLHPs - 45# BB
4 x 20 UB DUs
25 WB
25 KBS - 60# KB
20 PP - 95#
rest 4min
+
20 PP - 95#
4 x 20 UB DUs
25 KBS - 60# KB
25 WB
40 SDLHPs - 45# BB
rest 4min
+
25 WB
20 PP - 95#
25 KBS - 60# KB
40 SDLHPs - 45# BB

20 PP - 95#
4 x 20 UB DUs

Notes: 

Had to stay home with a sick kid today. Fortunately I could do the workout as Rx'd at home. It was nice and I had all the necessary equipment. 

It took me a bit to feel out the Jerk Balance. I chalk outlined my split stance and my starting point so I could work on accuracy and proper depth on the drive and step forward.

ME Push Press was a legitimate push-press with not catch, all drive. Can't say that about all my past attempts.

The metcon was a slog. Felt like I slipped into survival mode and just got through it. All KBS and SDLHPs were UB. It took me until round 3-4 to realize I couldn't do DUs in the garage like I do in the wt. room. The ceiling is too low. After I figured out I need to bring my knees up instead of jump higher I hit the sets UB. Before that they were pretty split b/t UB and one break.

PP was strict with complete lock-out over head and the ears through the elbows. No dip to catch.

OPT: Week Nine, Day Three

Friday 3-1

TRAINING:

A. Squat snatch; build to a max in 8 min (NTL)

95x2, 135x2, 165x2, 185x1, 200x1, 215x1, 225xF-F

B. Drop to 80% of A and perform 1 rep on the 20 seconds for 15 reps

175# x 15 reps

C. TnG power clean; build to a 5RM
185-205-225(4+1 HPC)* Lost hook grip after rep 4 and couldn't pull it.

+

3 rounds for max reps:
1 min power cleans 185# (14-13-12)
Rest 15 seconds
1 min thrusters 135# (13-10-7)
Rest 15 seconds
1 min ME Burpees (21-17-17.5)
Rest 2 min

OPT: Week Six, Day Two

Wednesday 2-6  

TRAINING:
A. Hang power clean; build to a 1rm
Loads: 215-245-255-275-290(f)-290-305(f)
B. Deficit DL (2-3" platform) 3, 3, 3; rest 3 min
Loads: 410-435-465
+
For time:
30 hang power clean (73% of A for males, 78% of A for females)
50 pistols
2k row - (200 SDLHP)
Time: 13:15
HPC Load: 215#

Notes:
Eh...ended up about 25# lighter on HPC than what I was hoping and 10# higher on the DL than I was planning. The metcon started out rough, but ended alright I guess.

I need to make sure I am warmed up better before doing a ME. I really didn't even start feeling even slightly warm until I hit 275-290#...which is stupid...

Strength/Volume Cycle - Week 3

Friday 10-5

TRAINING:
A. PS + S + OHS - 3 x 3
95-125-135-160-175-185-185-195-205 (S+OHS only)
B. Back Squat - ME - 8-5-3-3-1-1-1-5
235-295-335-365-385-395-405-315
C1. Pistol Squats - 3 sets @ 55#
5-6-7/leg
C2. GHD Sit-ups - 3 x 20
C3. NG FG Pull-ups - 3 x AMRAP
12-10-9+1
C4. SG Barbell Rows - 3 x 12
195-195-195

Max Effort Upper Body, Week 4

Friday 8-3
TRAINING:
A. Circus Press - ME 1 x 1-3
50-65-80-90 x 3's
B. Neutral Grip OH DB Press - 4 x 6-8 @ 70#
8-8-8-8
C1. Ring Push-ups @ 30X1 - 3 x 10-15
15-15-15
C2. Snatch-grip Pull-ups - 3 x 10-15
12-12-12
C3. GHD Sit-ups - 3 x 20
D1. Supinated BB Rows - 3 x 10
155-175-195
D2. DB Pull-overs - 3 x 10
85-85-85
D3. Face Pulls - 3 x 10
30-30-30
E. FG Skull Crushers + Close-grip bench @ 65#
10+20, 15+30, 15+45
G. FG Supinated/Pronated BB Curls - 3 @ 65#
12+10, 12+10
H. Farmer's Carry - 3 x 70# DB AFAP
DB-DB-DB

Max Effort Lower Body, Week 3

Sunday 7-22
Warm-up: TGUs - 35# x 5/side

TRAINING:
A. Reeves Deadlift x 5's
135-150-160-175-190-200
B. Sumo Deadlift from Deficit x 3's
135-225-240-255-270
C. Zercher Squat x 3's
135-185-235-285-310-330-350
D1. Push Press x 5's
135-165-195-205-215-225(x4)
D2. DB RDL x 10's
30-45-55-65-75
D3. Bulgarian One-legged Squat x 8's
30-40-50-60-70
E1. Snatch-grip BB Row - 3 x 10
135-145-155
E2. Bar Dips @ 31X1 - 3 x 10
as Rx'd
E3. Neutral Grip (Fat Gripz) Pull-ups
6+4, 6.5+4, 7+3

Upper Body Max Effort, Week 2

Thursday 7-19

TRAINING:
A. Circus Press - 1 x 1-3*
50 x 3, 70 x 3, 80 x 3, 90 x 3(PR), 95 (f w/ Left and x1 on Right)
B. Neutral Grip OH DB Press - 4 x 6-8 (70#)
8-7-6-6
C1. Ring Push-ups - 3 x 6-10 @ 20X1
15-15-15
C2. Snatch-grip Pull-ups - 3 x 6-10
10-10-10
C3. Ab Wheel (from knees) - 3 x 20
25-35-40
D1. Supinated BB Rows - 3 x 6-10
135x10, 145x10, 155x10
D2. Ring Dips - 3 x 6-10
10-10-10
D3. Dumbell Pull-Overs - 3 x 6-10
95x7, 85x10, 85x10
E1. Face Pulls - 3 x 20
as Rx'd (alternating grip)
E2. Farmer's Carry w/ Fat Gripz - 3 x 70# AFAP
as Rx'd

Notes:
Hammy is on the mend, but I can still feel it. I need to be sure to roll, stretch, and ice often over the next few days or I may have to stay really light or even table the Sumo DL coming up on Sunday...not worth reinjuring it...

Max Effort Lower Body/Volume Upper Body, Week 2

Sunday 7-15

TRAINING:
A. Zercher Squats - 1 x 1-3 (ME)
135-185-205-225-245-265-285-305-325x1-325-345x2 (x3's unless noted)
B1. Pistol Squats - 5 x 8-10
10# x 10/leg, 20# x 10/leg, 30# x 10/leg, 40# x 10/leg, 50# x 10/leg
B2. Narrow Grip Bench Press - 5 x 5
185-205-215-225-235
C1. Ring Push-ups - 4 x 10
10-10-10-10
C2. BW Dips - 4 x 10
10-10-10-7+3
C3. Neutral-grip (Fat Gripz) Pull-ups - 4 x 6-10
6+4, 6+4, 6+4, 6+4 w/a kip

Upper Body Max Effort, Week 1

Thursday 7-12


TRAINING:
A. Low Box Front Squat - 5 x 5
95-145-195-205-215-225-235-245-255
B. Medium-grip, Dead-stop Bench Press - 1 x 1-3
135-185-205-225-240-250 x 2
C. Neutral-grip Dumbbell Bench Press - 4 x 6-8
80x8, 90x8, 100x5, 90x8
D. One-arm DB Overhead Press - 3 x 6-10
45x10, 55x10, 65x10
E1. Fat Gripz Chin-ups - 3 x 6-10
4+6, 4+6, 5+5
E2. BW Rows - 3 x 6-10
10-10-10
E3. Wtd. Dips - 3 x 6-10 (45#)
10-10-10
F1. Face Pulls - 3 x 20
20# x 20, 30# x 20, 40# x 20
F2. Fat Gripz Farmers Carry x AFAP x 3 (70#DBs)
as Rx'd
G. Buddy Planks - 2 x 45 sec
as Rx'd

General Cycle: Week 4, Day 13 - MAX EFFORT DAY

Friday 4-27

TRAINING:
A. Snatch - Max Effort
B. Clean and Jerk - Max Effort
C. Back Squat - Max Effort

TRAINING OUTCOME:
A. 95-145-170-190-210-225-235-245 (Fx3)
B. 225-250-270-285*-300*
C. 225-295-345-370-390-405-245x30

Notes:
Today wasn't my best. I thought I was going to PR on snatch with 245#. I came close to hitting it, but felt my low back round/collapse a bit in the bottom position and lost the weight forward. I pulled it high enough and punched under it, but the instability in the bottom killed me. From there I was just mentally done...plus my low-back felt pretty fatigued. CJ went like it has the past couple of weeks. Not sure what the deal is, but the jerk portion of the lift has really been a limiting factor for me. I cleaned 285 and 300 but the jerk just didn't happen for me. Thinking next cycle I will stay true to the percentages and not try to ratchet it up.

Felt like my mental focus along with my low back was pretty torched by the time I got to squat. I wanted to hit a PR, but I think I knew in the back of my head it wasn't going to happen. 405# felt tougher than it should have...I had planned to hit 420 and then 430 for a 5-10# PR, but I ended up dumping the 420 and didn't even attempt to come out of the hole. When I would unrack the weight I could feel my low back compress and it was a weird feeling. Decided to cut my losses and live to fight another day. Ready for a Deload!

General Cycle: Week 4 - MAX DAY

Saturday 3-24

TRAINING:
A. Snatch - Max Attempt
B. Clean and Jerk - Max Attempt
C. Back Squat - Max Attempt
D. Stiff-Legged DL - 3 x 5
E. Ab Wheel - 3 x 20

TRAINING OUTCOME:
A. 95-135-160-185-205-215-225-235(5# PR)
B. 245-265-280-295(5#PR)-305(Clean only)
C. 225x3-275x2-315-355-385-405-420(tied old PR)-435(fx2)
D. 275-275-275
E. as Rx'd...at home.