Training for Week of 6/16 - 6/20

Monday 6-16

A. PC/HPC - build to a 1RM

135-165-195-220-235-250-265

HPC: 275-290

B. Back Squat 5 x 5 (420)

55-63-70-77-85-85

235-265-295-325-355-355-355

+
3 sets all out!
40 DU
15 KBS 2/1.5pd
20 no push up burpee box jumps 15-20" AFAP
15 KBS 2/1.5pd
AD 15 cals
rest 5min & 7.5min between sets; repeat 3x's

Work time: 4:58, 5:14, 5:18 

Wednesday 6-18

IWT/Metcon Day

"Heavy Dianne"

21-15-9

Deadlift - 275# - all UB

HSPUs 8-7-6, 5-3-2-2-2-1, 3-2-1-1-1-1

Time: 4:52

+

5 sets of:

3 MUs

6 Spartan Flips

Rest 2 min

WT: approx 1-1:05/set

Thursday 6-19

A. Front Squat - 5 x 3 @ 30X1; 72-77-82-87-92-92-92

135#-185#-245#-260#-275#-290#-305#-305#-305#

B1. Press (175#) - 5 x 5; 55-63-70-77-85-55(AMRAP)

95#-110#-125#-135-150 + 95x21

B2. WTD Pull-ups 5 x 5; 

50-50-50-50-50 + BWx14DH

+

3 RCs while setting up prowler

+

10 sets of

Prowler D/B - H/L - 150#

10 Burpees 

Rest 2 min

OPT/Wendler Week of 5/12-5/16

Monday 5-12

Wendler Press & Deadlift 70% x 3, 80% x 3, 90% x 3+

A. Press 125-140-155(6)

B. Deadlift 350-400-450(x8)

+

8 rounds of:

5 Goblet Squats - 100#

5 ME Broad Jump

Prowler D/B - 100#

rest 2min

Wednesday 5-14

A. segment power snatch pause 2sec at mid thigh then PS; 5sets of 2 perfect form rest 90sec btw sets

95-115-135-155-165-175-185-195(x1)

B. emom – PS TnG x 5 moderate – 5mins

135

+

5 sets:

15-20 ring dips

Row 400 m @ 90%

rest 2:30 

Friday 5-16

A. clean and jerk build to a moderate double in 10mins

245

B. clean and jerk 80% of 1rm – emom  x 1-2 – 10mins

230-230-230-235-235

C. heaving snatch balance build to a tough double perfect form 10mins

215

D. 30 TGU 1.5/1pd alt hands per rep

as Rx'd

OPT: Week 44, Day Two

Wednesday 4-23
A. Squat snatch start at 60% of 1rm add 10# every min until max
135-145-155-165-175-185-195-205-215*-220**-225(f)
*missed x 2 before getting it.
**first attempt
f - close...gonna come if I hit this regularly
B. close grip bench press @30X1; 3, 3, 3; rest 3mins
225-235-245
C. FS build to a tough double in 10mins
185-235-260-280-300-315-330(1)
+
10 rounds of:
Prowler sprint D/B - 100#
5 Burpees AFAP
Rest 1 min

Notes:
Snatch is coming back. 220# is the most I've done recently. Really want to be able to hit 225# again. Was close today.

FS felt tough. Can't remember last time I hit a heavy load on FS. Definitely out of practice.

All rounds were 25-30 sec of work except last two. They were at the 31 sec mark. Kept rest-to-work ratio at 2:1.

OPT: Week 33, Day One

Monday 1-27
TRAINING:
A. Wtd Chin Up pronated medium grip - build to a 1RM (3-2-1-3-2-1)
BWx5, 45-60-75-60-75-90-100(F)
+
5 rounds of:
10 HSPUs
10 DL TnG - 315#
150# prowler sprints - D/B (High-Low)
rest 1:30 b/t sets

Skill and Functional Work

Saturday 1-18

WU: KBS + Elephant Walks (10/1, 8/2, 6/3, 8/2, 10/1)

TRAINING:
Muscle-ups x 30 reps in 20 min

(Averaged 1 every 40 sec)

+

21-15-9-6-3 reps of:

TIre Flips

Box Jumps (on tire)

Did not time (DNT)

+

5 rounds of:

Prowler sprints D/B/D - 90# (alternating high/low hand position)

rest 1:30 b/t rounds

Notes:

Next week skill work will be Inverted Position work, HSPU variations (rings, , and Rope Climbs...maye some TGUs, jumping and throwin...and might slide in some Farmer carry's using a barbell...we'll see.

OPT: Week 29, Day Two

Tuesday 12-31

TRAINING:A. BS @ 30X1; 50% 1RM x 7 reps, 60% 1RM x 6 reps, 70% 1RM x 5 reps; rest short b/t sets (1min)
235-275-315
B. emom - 20 min
odd - squat clean TnG x 3 - 65% 1RM (195#)
even - 8 kipping (no kip) HSPU
+
for time:
50 m hi prowler moderate - 225#
25 m HS walk
50 m hi prowler moderate - 225#
25 m HS walk
50 m hi prowler moderate - 225#
25m HS walk
50 m hi prowler moderate - 225#
+
EMOM - 10 min
odd - GHD Sit-ups x 12 
even - Jump Split Lunges x 20

OPT: Week 26, Day Three

Friday 12/13

TRAINING:
A. HBBS @ 40X1; build to a moderately tough double in 10 min
135(5)-225(5)-275(5)-315(3)-375-395-415* (+10#)

*Broke parallel for sure, but definitely not ATG as Rx'd. Belted up on 395 & 415

+

335 x 14 (+2reps)

*Trying to increase by 2 reps/week until I hit 20 reps

rest 5 (ish) min
 

+

15,12,9,6 @ 100%:
PP - 135# (all UB)
CTB chin ups (UB*, 6+3+3, 3+2+1's, 2+1's)

Time: around 5min or a little over.*

*I had to switch racks after the 3rd time hitting my head on the BCGW banner on the set of 15. Never happened before, I assume the rack has been pushed back since last time I did CTB PUs on the back bar. CTB PUs were definitely the limiting factor on the Power output for this Metcon

+

Prowler Sprints High/Low - D/B x 12 rounds (+2) @ 200#

3:1 rest:work; Averaged around 25-30 sec/ trip; rested 1:30 b/t trips

These were legit by the 8th round...almost stopped at 10.

OPT: Week 24, Day Three (Turkey WOD reboot from last week)

Thursday 11-28

TRAINING:
A. Back Squat @ 40X1 6,4,2,2,6; rest 3 min

WU: 135-225-275 x 6
WS: 305-335-365-390*-335x10*

*Belt
B. EMOM for 20 min
PPx1/PJx2 - odd 

Loads: 165,165,175,175,185,185,195,195,205,205
10 COVP (THROAT TO BAR) Chin-ups - even
+
Prowler Sprints (200#) x 10; rest 1:3 work:rest

(low handle down, high handle back)

Cael and Owen's WOD

A. Goblet Squats - 6-6-6-6-6

B. EMOM for 20 min

Odd - 3 Push-ups

Even - 5 Body Rows

C. Plate Pushes - D/B (plastic trainer plates)

Notes: 

Started a new tradition. The boys and I decided we needed to earn our Thanksgiving pie. It was a lot of fun and they worked hard!

Our battle cry for the day was. "For the Love of Pie!"

OPT: Week 21, Day One

Sunday 11-3

TRAINING:
A. paused (below knee) HPS - 1,1,1; rest 1 min - form over load
95-125-135-145
B. paused (below knee) HPS - 1,1,1; rest 2 min - loading sets
155-165-175
C. paused (below knee) HPS - 1,1,1; rest 3 min - go for it
185(f)-185-195-205(didn't go for it)
D. PS TnG emom - 70% 1RM x 3 - 15 min
145#
+
3 rds for time:
25 KBS - 2 pd.
25 burpees
Time: 8:02

Cash-out:
15 min Sled Drag @ Z1 - 50#
3 Elevated HSPU EMOM for 10min (on 45# bumpers)

OPT: Week 20, Day One

Sunday 10-28

TRAINING:
A. Power Clean - 55% of 1RM - EMOM for 8 min
165#
B. Power Snatch - 62% of 1RM - EMOM for 8 min
135#
+
C. 4 rounds of:
25 KBS (American) - 70#
15 Ring Dips (UB-UB-B-B)
25 Double Unders - AFAP (All UB)
rest 2min
+
D. 15 min Sled Drag @ Z1 - 50#
E1. Ring Rows - 2020 - 3 x 12; rest 1 min
E2. Parallette Push-ups @ 2121 - 3 x 12; rest 1 min

OPT: Week 19, Day Two

Tuesday 10-22

TRAINING:
A. 3 position Hang Power Snatch - 1.1.1 x 4; rest 2 min
45-95-115-135-145-155-165-165
B. Strict Press - build to a 1RM in 6 min
95x5, 135x3, 155x2, 170x1, 175(f)
C. amrap unbroken 1-5 HSPU ladders in 6 min
3 complete rounds + reps 1-3; finished sets of 4 and 5 after time.
D. Prowler Push high - 20 m - grinder pace; rest walk complete recovery x 5 
D/B w/ 320# x 5

OPT: Week 18, Day 3 w/ subs

Friday 5-17

TRAINING:
A. TnG power snatch; 3 reps on the min for 10 min (50-65% 1rm)
Loads: 105-105-115-115-115-125-125*-125*-135*-135*-135*
*felt pull in rt. shoulder when I brought it down so no tng.
B. Ring push-ups - 4 x 15 @ 40X1
as Rx'd

+

90 seconds max reps KBS - 2 pd rest 30 seconds
Reps: 47(UB)

+

90 seconds max reps hand release burpees rest 30 seconds
Reps: 27

+

5 rounds of:
10 Box Jumps - 20" TnG
Prowler Sprint - D/B - 100#
rest 60-75 sec

Back Squat and DL/Prowler IWT

Wednesday 5-1
TRAINING:
WU: Mobility and Hollow Rocks - 3 x 45
A. Back Squat - 10-8-6-4-2
315(10)-335(8)-355(6)-375(4)-395(2)-415(1)*
*Most recent PR
B. 275 x 21
+
5 rounds of:
315# DL TnG - 10 reps
100# Prowler Sprints - D/B
Rest 90 - 120 sec

OPT Week 15, Day 3 - Off the Rails...one more time...

Friday 4-19

TRAINING:
Warm-up: Hollow Rocks - 3 x 40; Mobility Work

A. Front Squat - Build to a tough single
WU: Doubles - 135-185-235-265-285
WS: Singles - 305-325-340-355
B1. 75% of A - 5 x 3; rest 60 sec - Focus on Bar Speed out of the bottom
265# x 3 x 5
B2. Snatch Skill Practice - Power Snatch + Snatch x 4; rest 60 sec
95-115-125-135-155
+
10 rounds of:
10 DL (clean grip) - 225#
Prowler Sprint D/B - 50#
rest 90 sec

Notes:
No misses on FS today. 355# was about all I wanted today.

Snatch felt great today. No pain and transition under the bar was smooth.

DL and Prowler sprints is a good combo...took about 30 sec to complete each round. By the 7th round or so my legs were feeling it pretty good, especially on the trip back. Legs had a good pump and low back feels like it had a good workout too.

Still feel some pangs in my shoulder during some movements, but I am hoping to be back to more of a normal, if not slightly scaled, capacity next week. Kipping and Dynamic pulling/pressing movements still give me pause.

OPT: Week 14, Day 1 - Off the Rails

Monday 4-15

TRAINING:
A1. Back Squat x 3's; rest 30-45 sec
135-225-275-315-325-335-345-355*-365*-375*-385*
*belted
A2. Press then Pull-ups/Chin-ups x 10; rest 2 min
Press: 75-85-95-105-115-125
PU/CU: 10-10-10-10-10-6+2+2
+
Prowler Sprints x 15 @ 95#; rest 1 min b/t rounds

Started out super setting press with the squat and then ended up switching over to Pull-ups. I did sets of 10 and stopped at 125. It was a slight grunt effort on the last two so I called it a day then switched over.

OPT: Week 12, Day 3

Friday 4-5

TRAINING:
Warm-up:
Hollow Rocks - 4 x 30; rest 30 sec
Shoulder Mobility work
+
A. Back Squat - 5 x 5
WU: 135-225-275-315
WS: 345-345-345-345-345
B. Front Squat Ladder - 18-15-12-9-6-3-6-9-12-15(8/4/3)
185#; rest 60-90 sec b/t rounds
C. Prowler Sprint Intervals - 100# x 15; rest 60 sec

Deload Week

Wednesday 3-27

TRAINING:
WU: Hollow Rocks - 4 x 30 sec; 30 sec recovery
16-18-20-24
A. Double Under Repeats - 5 x 30 sec AMRAP; 90 sec recovery
38-51-50-50-40
B1. Back Squat - 5 x 5
335-335-335-335-335
B2. Strict Pull/Chin-ups
10-10-7-8-7-8
C. Prowler Sprint Intervals x 15
15 sec of work; 45 sec recovery

Front Squat, Back Squat, and Prowler Intervals

Tuesday 3-19
TRAINING:
A. Front Squat + BJ - 3 + 3 x 5
135-185-225-255-265-275-285*-295*-305*-315*
*belted
B. Back Squat Ladder (225#)
21-18-15-12-9-6-3-6-9-12-15*
*12+3
C. Prowler Sprint Intervals - 15 sec on; 45 sec recovery x 12-15*
*lost count

Superbowl Sunday Sled Work

Sunday 2-3
TRAINING:
6 alternating rounds of forward/reverse facing sled pulls - 50m (25m d/b) @ 180#
Rest 1 min b/t pulls.
+
2 rounds of pulls (f/r) each @ 135#, 90#, 45#
Rest 1 min b/t pulls

Sled pulls, Broad Jumps and Kettlebell Swings

Saturday 11-3
TRAINING:
5 ROUNDS OF:
100 yd Sled Pulls - 135# (50yd D/B - F/R)
10 ME Broad Jumps
20 KBS - 60#
rest 2min b/t rounds