Saturday 1/25; OPT Repeats - Day 12

Warm-up:
RPR; Stick Mobility; Movement Prep

Training:
A. Tabata Pistol’s (Alternate leg/set)(L/R) 9, 9, 9, 10 = 74 total (76 last time)

B. AMRAP Sets of 10 CTB Pull-ups in 5 min3 rounds UB, 9+1, 5 (in 4:56) (6UB + 3 last time)

C. 75 Box Jumps @ 32” (30” Blue Box) for timeTime: 11:41 (9:45 last time)

Total score: 74+3+11:41(2010 score: 76+6+9:45)

Notes:
I should’ve pushed the pistols harder and gotten more. Should’ve...

The CTB PullUps about buried me . Just don’t have the grip/engine like I used too back when I was doing a lot of Kipping/high volume pull-ups. I lose my rhythm on the Kip a lot sooner than I used to. Then I’m going on like a fish trying to get it back. Which taxes my grip and core pretty good.


I just survived the box jumps. Probably could have and should have pushed him harder. But I was just happy to be able to get my butt up on top of the box. I would jump up and hop off the other side walk around and repeat. Kept that rhythm for most of the time.

Training for Week of 9/16 - 9/20

Wednesday 9/16

A. 2 BS @20X1 q :45 sec for 20 rounds - 75% (305#)

+

B. 5-4-3-2-1 of

PC - 205# (All singles, form wasn't the greatest)

Bar MUs (2-1-1-1)*, (1-1-1-1), (1-1-1)*, (1-1), 1

*missed one

Time: 6:37

+

C. Standing AB Wheel 3-5 x 3; rest 60

5-5-5

Friday 9/18

Five rounds of:

A1. FS to a tough double; rest :20

135-185-225-245/-265-275-285-295-305*

A2. 8-10 strict chin-ups; rest :20

5-10-10-10-10-10-10(AT)

A3. 4 deficit HSPUs; rest 2:00 (On 45# bumper)

2-4-4-4-4-4

+

5 rounds of 

5 PC - 185#

10 Burpees

Time: 6:32

Sunday 9/20

A1. DL - 10 x 2; rest 1 min

135-225-315-365-395-415-435 x 2 x 12-13*

A2. WTD. Ring Dips - 4-5 x 8; rest 2 min

BW-15-25-35 x 4-5 x 10

5-5-5-5-5-4-4-4-4-4-3+1-3+1-3-8@BW

+

B1. 12 Pistol Squats (6leg) x 5; rest 1 min

15-22-30-40-60-60

B2. Ring Rows - 5 x15; rest 2 min

15-15-15-15-15

+

15 RFT of:

7 KBS - 70#

7 Ab Wheel - from knees

Time: 9:15*

*7 Rnds @ 4:05; 10 Rnds @ 6:03

Vacation/KB/BW WODs 6/29 - 7/7

Sunday 6/29

TRAINING:

20min @ 80-85%

2 Cleans

1 Press

3 front squats

Approximately 25 - 30 complete rounds

Monday 6/30

TRAINING:

A. EMOM - 20 min

Odd - 20 KBS

Even - 10 pistol Squats

B. EMOM - 20 min

Odd - Broad Jumps - MD

Even - 10 Clapping Push-ups

C. EMOM - 10 min

Odd - 15 KB Rows - right arm

Even - 15 KB Rows - left arm

Wednesday 7/2

TRAINING:

A1. Ring Pull-ups - 51X2 x 5 x 5

A2. HSPUs - 51X2 x 5 x 5

B1. Ring Rows - 30X1 x 10 x 4

B2. Ring Dips - 30X1x 5-8 x 4

C1. Renegade lunges - 60/30 KB x 10 x 4

C2. SL RDL - 60/30 KB x 10 x 4

D. Trail/Hill Sprints x 10; walk down to recover

Friday 7/4

TRAINING:

4 sets of:

A1. 10 Pistol squats - 30#KB; rest 1 min

A2. Strict Ring pull-ups - AMRAP (-1); rest 1 min

+

Power 5 Complex - 5 rounds w/ 60# KB

5 swings/arm

5 snatches/arm

5 cleans/arm

5 front squats/side

5 Press/arm

Sunday 7/6

TRAINING:

A. SA KB Press - 60# x 8 x 4; rest 1:30

B. Goblet Squat - 15 reps EMOM for 15 min - 60# KB 

+ 

10 rounds of 

12 KB Swings - 60#

10 Burpees 

Monday 7/7

TRAINING:

A. EMOM for 10 min

Odd - 6-8 ring pull-ups 

Even - 12 HR Push-ups

B. EMOM for 10 min

Odd - 3 KB Snatch + 3PP + 3FS right

Even - 3 KB Snatch + 3PP + 3FS left

C. Hill Sprints x 12; walk back recovery

 

Training for Week of 5/18 - 5/23

Sunday 5-18
Wendler 5-3-1 (75-85-95%)
A. Press 5-3-1+
135-150-165(f)-135(10)
B. Deadlift 5-3-1+
375-425-475(5)
C1. Pendelay Rows -  5 x 3 @ 31X1
135-155-175-195-205-215-225-135 AMRAP (15)
C2. Pistol Squats - 5 x 12 (alt legs) 12-12-12-12-12-12-12-
D. EMOM - 20 min
Odd - Burpees
Even - 20 RKBS - 70#

Wednesday 5-21
A. Power Clean - 3 x 3
135-185-205-225-235-245
B. Back Squat - 8-5-3-1-1-1-5
295-335-355-380-380-380-335
C1. Wtd Pull-ups - 8-5-3-1-1-1-5
10-40-55-70-70-70-40
C2. Wtd Dips - 8-5-3-1-1-1-5
15-50-65-80-80-80-50
+
50-40-30-20-10
Double Unders
Sit-ups (unanchored)
Time: 5:56

Friday 5-23
A. 3-Pos Snatch - 1.1.1 x 3 - 60-65%; rest 2 min
145#
B. HS Walks x 3 attempts
+
3 sets @ 95%:
12 heavy russian swings - 100#
AD 20 sec MAX effort
rest walk 4 min
+
3 sets @ 95%:
5 TnG Deadlift heavy build per set (stay between 75-80%)
385-405-425
Row 20 sec MAX effort
rest walk 4 min
+
10 PC TnG 50-60% of 1rm (150-160-170)
12 burpees AFAP 
walk rest 4 min
+
Tabata Airdyne sprints
+
6 min @ Z1

OPT: Week 13, Day Three

Friday 9-13

TRAINING:
A. Power Snatch 3-3-3-2-2-2 (TnG)
125-145-155-165-175-185-195(f)
+
For time: (20min cap)
200 SDLHP
50 Pistols
30 HPC - 225#
Time: Approx 17min*
Reps: 335* (20min)

Notes:
PS was a bit blah today. 185# felt solid, but I kept wanting to pull under the bar into a snatch on 195# so I just quit.

Misread the metcon and thought it was a 20 min AMRAP not an AFAP. The time is an estimation. I cranked out another 55 SDLHPs after the 30 HPC to finish out the 20min.

Lower Body/Squat Emphasis: Cycle Two

Monday 7-8
Week one; Day One
TRAINING:
A. Back Squat x 3 x 5
135-135-225-275-305-335-345-355-365-375*
B. Back Squat 21 rep - 275# NB
C. SG DL x 3 x 3
165-185-205-225
+
5 Rnds of:
D1. Good Morning x 10
135-145-155-165-175
D2. Hollow Rocks x 50
D3. Pistols x 20 (10#)
+
3 Rnds of:
E1. KB Press x 12 @ 50#
E2. Lat Pull-Down x 12
90-90-110-120-130-130
E3. Windmills x 12 @ 50#
+
KBS Breathing Ladder: 50#; 1-15
Notes: Belted at 90%

Lower Body/Squat Emphasis: Week Two, Day One

Monday 6-10
TRAINING:
A. Back Squat 10-10-8-8-6-6
135-225-255-275-295-315-335-355
B. Back Squat 20 rep - no belt
225#
3 rounds of:
C1. Pistol Squats x 10/leg (20# KB)
C2. SLDL x 10/leg (20#/hand)
C3. Hollow Rocks x 50
C4. BE x 50

Lower Body/Squat Emphasis: Week One, Day One

Wednesday 6-5
TRAINING:
At Z1 Pace
50 Body Squats
50 Hollow Rocks
50 Pistol Squats/leg
50 Back Extensions
50 Walking Lunges/leg
50 Hollow Rocks
50 Pistols/leg
50 Back Extensions
50 Body Squats
50 Back Extensions
Approx 30 min

OPT: Week 10, Day Two

Thursday 3-7
TRAINING:
A. Wave Load Squat clean; 3, 2, 1, 3, 2, 1, 1; rest 3 min
WU: 135-175-195-215
WS: 235-250-265-245-260-275-290-300(F x 2)*
* got in the hole twice but collapsed forward...gotta keep elbows & chest up.
+
5 rounds for time:
7 power snatch 145# (smoked me)
14 pistols (alt'ing)
Time: 8:22

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...

Strenth/Volume Cycle 2 - Week 1

Thursday 10-25

TRAINING:
A. Hang Power Snatch - 1 x 3
185-185-185 (had several misses leading up to this)
B. Back Squat - Power Matrix - 8-5-3-1-1-1-5
250-310-350-385-400-410(f)-385-315-225x20
C1. Push-ups - 3 x 25
C2. Reverse Hypers - 3 x 25
C3. Chin-ups (FG) - 3 x 10 (10-7+3-6+2+2)
C4. GHD Sit-ups - 3 x 20
C5. Pistol Squats - 3 x 12/leg
C6. Max Broad Jumps - 3 x 10
C7. Snatch Grip BB Rows - 3 x 15
185-185-185

Strength/Volume Cycle - Week 4

Friday 10-12

TRAINING:
A. Hang PS + Hang Snatch + OHS - 1+1+1 x 3
95-125-145-165-180-190-200
B. ME Back Squat - 8-5-3-3-1-1-5
245-305-345-375-395-405-415(fx2)-325x10
C1. Pistol Squats - 10/leg
25-40-55
C2. Ring Dips - 3 x 10
as Rx'd
C3. Fat Grips Pull-ups - 3 x 10
10-9+1-7+1+1+1
C4. GHD Sit-ups - 3 x 20
as Rx'd
C5. Snatch-grip BB Rows - 3 x 10-15
185 x 15, 200 x 15, 215 x 12

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

Strength/Volume Cycle - Week 2

Friday 9-28

TRAINING:
A. Hang Power Snatch + OHS- 2 + 2 x 3
95-135-160-175-185-195-195
B. ME Squat - 6 x 3-2-1-3-2-1-10
225-275-315-345-360*-370*-355*-370*-385*-225, *belt
C1. Pistol Squats - 3 x 10/Leg
45#-55#-55#
C2. FG/NG Pull-ups - 3 x 10
C3. GHD SUs - 3 x 20
C4. HSPUs - 3 x 10-12-12
D1. Back Extensions - 2 x 15
D2. SG BB Row - 2 x 10

Strength/Volume Cycle - Week 1

Friday 9-21

TRAINING:
A. Snatch 2 x 3
95-125-145-165-185-185-185
B. HPS - 3 x 2-3 - 185-200-210x2
C. Squat - ME - 5 x 3 + drop sets
135-235-285-320-340-340-340-340-340/DS - 315x15 , 275x20
D1. Pistols - 3 x 5/leg
50#x5/leg-BWx12-50#x5/leg
D2. Pull-ups NG FG 12-8-8
D3. Wtd. Dips - 3 x 5 @ 31X1
50-50-50

Power Matrix Strength Cycle

Friday 8-24 (Week 2, Day 6)

TRAINING:
A. Hang Power Snatch - 3x3
135-165-185-195-205
B1. Platform Deadlift - 3x3
275-315-365-385-405
B2. Rack Pulls - 3x3
315-365-405-455-455
C1. Pistols - 3x10/leg
30-40-50
C2. Pull-ups - FG x 3
12-10-9+1
C3. Dips - @ 31X1 x 3 sets
10-10-10
D. GHD Sit-ups - 2 x 20
as Rx'd

Lower Body Max Effort, Upper Body Volume, Week 4

Monday 7-30
TRAINING:
A. Zercher Squats (squat pattern emphasis secondary core lift) - 1 x 1-3
135-185-235-290-315-340-365 x 3's + 385(x1)
B1. Pistol Squats (assistant) - 5 x 8
30-40-50-60-70
B2. Narrow Grip Bench Press (horizontal push) - 5 x 5
135-185-215-225-230-235-240*
C1. Neutral Grip (FG) Pull-Ups 3 x 6-10
10-10-10 (all FG)
C2.  Triceps–weighted dips - 4 x 5-8 (55#)
8-10-10
D1. Wide-grip Bodyweight Rows (auxiliary) - 3 x 6-10
12-12-12
D2. One-Legged Suitcase Deadlifts (auxiliary) - 3 x 8
65-85-105
Cash-out:
Back Squat - 3 x 20 @ 135#
*Need to stay lighter. I was getting a healthy bounce and my butt was coming off the bench.

Lower Body Volume, Week 3

Tuesday 7-24

TRAINING:
A. Dead-Stop, Low-Box Front Squat - 5 x 5
135-185-235-235-245-255-265(x3)-255(x2)-235(x5)
B1. Pistol Squats - 4 x 6-8
30#-40#-50#-60#
B2. Straight-Legged DL - 4 x 8
45-55-75-95

+

5 Rounds of:
3 tough Hang Power Cleans (w/ straps)
6 Burpees - AFAP
Prowler Push/Pull - 180# (D/B)
Rest 3-4 min b/t rounds

HPC Loads:
215-230-245-250-255

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

Snatch, Snatch Pulls, Front Squat, Squat Clean Practice, Ring HSPUs and Pistol Squats

Monday 6-13 OPT Day 191/Catalyst Oly Bias Day 4

OLY TRAINING:
A. Snatch, 75% x 2 x 2
B. Snatch, 80% x 2 x 2
C. Snatch Pulls, 85% x 4 x 3
D. Front Squat, 75% x 3 x 3

OPT TRAINING:
A. Clean practice for 10 min
B. AMRAP in 10 min of 4 Ring HSPUs and 10 Pistol Squats

TRAINING OUTCOME:
Oly Training:
A. 160-165
B. 170-175
C. 185-185-185
D. 235-235-235

OPT Training:
A. Sets of 3, 135-155-175-195-215
B. 7 rounds plus 4 HSPUs

Notes:
Snatch felt better than I thought it would. My hips are pretty tight. I didn't press it too hard on the clean practice or the AMRAP portion of the WOD. Just sort of went through the motions and used it more as a oportunity for skill development in all the movements.

Decided to save the DUs for tomorrow as a buy-in or cash-out.