Monday 1/6/20; OPT Repeat - Day Two

Warm-up: RPR, Stick Mobility, and Movelment Prep

Training:
A1. Push Press/Push Jerk - 2.2 x 5; rest 3 min
Loads: 95-115-135-155-165-175-185-195

A2. Horizontal Ring Rows @ 2020; amrap x 5; rest 3 min
(feet elevated to height of rings)
15-15-15-15-15*
+
10,9,8,7,6,5,4,3,2,1 rep rounds:
Dips
GH Raises
(take exactly 8 breaths b/t movements)

Notes: 

• Put wrist wraps and a belt on for the 185-195. Most I’ve put over head in a hot minute. Rows weren’t bad. Did 13 on cadence and then +2 off cadence on last set.
• Dips and GHR went well. The Dips felt better than they have in years. 
• I think I did an extra set of 8 in there on the the GHR and I ended up speeding up a bit so I could get done. But I stuck to the 8 breaths at least throug the first 5-6 rounds.
• Ran out of time for the 100 GHD Sit-ups for time. May come back and do that with the kids...may not.

Week of 6/12 - 6/17 - Mad Cow Cycle 2, Week 1

Monday 6/13

A1. BS x 5 @ 45-135-175-205-225-245-270-290

A2. Face Pulls x 20

A3. Strict Pull-ups x 5 x 6 (maintain hollow position)

B1. PC x 5 @ 45-95-135-155-155-160-165-170

B2. BU KB Press x 8-10 @ 30# - 10-10-10-

B3. Dip supports - Serratus

C. 5 Rounds of

5 ME Broad a Jumps/Bench Jump-overs

10 Ball Slams - 20#

15 BE

Rest 1 min

Wednesday 6/15

A1. BS x 5 @ 45-95-135-185-205-225-245-245

A2. Wtd. Pull-ups @ 70# x 4-5 - BWx3-35x3-5-5-5-4-7-7* *BW

A3. Ab Wheel x 10 - 5-5-10-10-10-10-10-10

B1. Clean Pulls x 5 @ 95-115-135-155-170-185-200

B2. Face Pulls x 20

B3. HR Push-up + 5 PU+

C. 5 rounds of:

225# Yoke walk - D/B (245# on sets 4-5)

10 Wall Slams (5/side) - 14#

10 BJ - 20"

Rest 2:00

Friday 6/17

A0. Band Pull Circuit x 4 sets while warming up on Squat.

A1. BS x 5-5-5-5-3-8 @ 45-95-135-185-205-225-245-270-295-245

A2. Body Rows x 12-12-12-12-12-12

B1. PC x 5-5-5-5-3-8 @ 95-115-135-155-155-160-165-175-160

B2. BU Press x 8 @ 30# - 8/10-8/8-8/8-8/8-8/8

C1. FLR - 30 sec

C2. 20 Waiter Carry Walking Lunges @ 30#

C3. 12 OH Toss - 20#

Week of 5/23-5/27 - Mad Cow

Monday 5/23

A. BS - 5 x 5 @ 45-135-165-195-215-235-255-295

A2. OH Press - 5 x 10 @ 45-65-85-95-105-115-125

B1. BB Rows - 5 x 6 @ 95-115-135-155-175-195-215

B2. Ab Wheel - 5 x 10 @ (5+5 standing:kneeling)

C. 5 rounds of 

15 KBS - 70#

90# FW around the room

Rest 1:30

Wednesday 5/25

A1. BS x 5 @ 45-95-135-185-205-225-245-265-285-305-225x10 (60)
A2. BP x 10 @ 45-95-115-125-135-145-145-145-145-145 (100)
B. DL x 5 @ 135-225-275-315-365-405
C. Body Ring Rows - 10 x 10

Thursday 5/26

A. BS x 5 @ 45-95-135-185-205-225-245-245

B1.Press x 10 @ 45-65-85-95-105-115-125

B2. BB Row x 5 @ 95-145-165-185-205-225-185x8

C. 5 rounds, no break of BB Complex

8 HPC

8 FS

8 Press

8 BS

8 RDL

Saturday 5/28 - Hotel WOD

10 -> 1 of:

Goblet Squat

KB Snatch

Kosick Row

SLDL

Windmills 

Walk-out to Push-up

Training Week of 10/19 - 10/23

Monday 10/19
A1. 10 Back Squat; rest :30
135-185-245-265-295-315-335*-275
A2. WTD Pull-ups x 4-5; rest :30
BW-BW-25-35-45-55-65-75(3)
+
200 AB mat Sit-ups
EMOM - 5 PC/J @ 135#
Rounds/Time: 17:51

Wednesday 10/21
A. EMOM for 20 min
Odd - 3 cleans - not TnG 
135-165-185-185-195-195-205-205-215-215-225-225
Even - 10 Ring Dips
2-4-3-10-10-10-10-10-10-10-8+2-7+2+1-6+2+2
+
8 rounds for time of (scaled to 5 rounds due to time)*
10 alt PS - 70#
8 Strict PUs
6 DB Thrusters
Time: 16:30ish*

Friday 10/23
A. 1 FS every :50 for 21 rounds @ 315#
WU: 135-185-225-275-295
*belted on set 5-21 of 315#
+
B. 3-6-9*
Bar MU - UB-3+3-1's&2's w/ 3-4 misses sprinkled in
PS - 115#g
Time: 4:50
+
C. 10 rounds NFT of:
KB Press x 5/arm - 60#
10 Ring Rows 
15 Ab Wheel 
Wtd bag x 50-100
15 Swings - 60#

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

Training for 9/2 - 9/7

Wednesday 9/2

A. 3 BS @20X1 q :45 sec for 20 rounds - 65-70% (285#)

+

B. 7 sets of the following Barbell Complex w/ 95#; rest 60 sec b/t sets

• 5 Rows
• 5 RDL
• 5 Hang PC
• 5 FS
• 5 Press
• 5 Back Squat

Total Time: 12:12 (WT approx 6:12)

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

5-5-5

Saturday 9/5

Five rounds of:

Warm-up: PC practice - 185 x 3 x 3

A1. FS to a tough double; rest :20

135-185-225/255-265-275-285*-295*

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

3-4-10-10-10-10-8+2 w/ kip

A3. 3 deficit HSPUs; rest 2:00 (On 45# iron + 10# bumper)

2-3-3-3-3-3-3

+

50 Tire Flips for time: 6:00-01

+

T2B x 10 x 5; rest 60-90 sec

Monday 9/7

A1. DL - 8 x 3; rest 1 min

135-225-275-315-365-385-405-405-405-405-405-405-405-405

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

BW-10-20-30-30-30-30-30-30-30-30

+

B1. Step-ups @ 24" - 8/leg w/ 60# KB x 5; rest 1 min

B2. Ring Rows - 5 x15; rest 2 min

+

C. 21-15-9

Russian KBS - 70#

Ab Wheel

Time: 3:27 (-1 sec)

Training Week of 8/19 - 8/23

Wednesday 8/19

A. 3 BS @30X1 q :45 sec for 20 rounds - 65-70% (275#)

+

B. 7 sets of the following Barbell Complex w/ 80#; rest 30-60 sec b/t sets

• 5 Rows
• 5 RDL
• 5 High Pulls
• 5 Hang PC
• 5 FS
• 5 Press
• 5 Back Squat

D. RKC Planks x 20 sec x 5; rest 30

Friday 8/21

Five rounds of:

A1. FS x 3 to a tough Triple; rest :20

135-185/-235-245-255-265-275

A2. 8-10 butterfly PUs; rest :20

3-4/10-10-10-10-10

A3. 5 HSPUs; rest 2:00

5-5-5-5-5

+

21-15-9 of

DL - 275#

GHD Sit-ups

Time: 3:29

Sunday 8/23

A1. DL - 5 x 5; rest 1 min

135-225-275-315-345-375-375-375-375-375

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

BW-10-20-30-40-50

+

B1. FR Lunges x 20 steps @ 135# x 5; rest 1 min

B2. Ring Rows - 5 x15; rest 2 min

+

C. 21-15-9

Russian KBS - 70##

Ab Wheel

Time: 3:28

Training Week of 8/5 - 8/9

Wednesday 8/5 Day One

A. EMOM  for 20 min; 3 Perfect Back Squat - 265# x 5, 270 x 5, 275 x 10

B1. Pendelay Rows - 5 x 5 @31X1 - 135-135-135-135-135-135-135

B2. Ring Dips - 5 x (AMRAP - 2) - 7-7-7-7-7-5+2

+

C. 5 sets of the following Barbell Complex w/ 65#; rest 30-45 sec b/t sets

• 5 RDL
• 5 High Pulls
• 5 Hang PC
• 5 FS
• 5 Press
• 5 Back Squat

Friday 8/7 Day Two

A. Deadlift to tough Triple - 135-225-275-315-365-385-405-425-445-465-485(1)*

B. 75% of A AMRAP in 4min - 355# x 27 in 3:59 (30 in 4:30)

C. 3 sets of:

• KB Press x 6-8/arm - 60# (8-8-8)
• 10 Half Moons - 45#
• 10 Walking Goblet Lunges - 60#

D. 10 -> 1 descending ladder w/ 70# KB of:

Russian KBS

Goblet Squat

Ab Wheel

Time: 9:04

Sunday 8/9 (Day Three)

A. 15 min EMOM of 3 FS - 235#

B1. 10 Ring Rows; rest 60 sec

B2. 8 Ring Dips; rest 60 sec; 6 sets

C. 10 RFT of:

10 Sledge Hammer Swings (alternate sides each round)

10 Russian KBS - 70#

Time: 7:55

+

10 rounds of 10 sets (R/L) of Sledge Hammer Swings not for time.

Training Week of 7/26 - 8/2

Sunday 7/26
A1. Goblet Squat - 10 x 15; rest 20 sec (12-16-16-16-15-15-15-15-15-15)
A2. Rope Pull-ups - 10 x 5-7; rest 2 min (7-7-7-6-5+1-5-5-5-5-5-4+1)
4 rounds of:
B1. 25 KBS - 70#; rest 30 sec
B2. 5-7 HSPUs - on 25+10# bumpers; rest 20 sec
B3. L-Sit x 25 sec; rest 20 sec
B4. 10 windmills/side; rest 2 min
One walking lap around the school.

Tuesday 7/28
A. EMOM for 15 min - 5 TnG Deadlift @ 335#
B. 5 KB Press Every 45 sec x 12 alternating sides - 60#

5 rounds of @ Z1 pace of:
C1. 20 alternating Step-ups -m60# on to small box + 45# bumper and iron plate
C2. Ring Rows x 12
C3. Ring Dips x 5
C4. Ab Wheel x 20

D. 21-15-9 of
Russian KBS (60#) + Burpees (no jump) - Time: 3:39

Thursday 7/30
A1. Back Squat - 10 x 5; rest 1 min 135-185-215-235-235-235-235-235-235-235
A2. WTD Ring Pull-ups - 10 x 3 + ME Strict Pull-ups; rest 1 min
10-20-30-40-50-60-50-40-30-20-10
A3. SA KB Press - 10 x 3-4/arm; rest 30 sec b/t arm; rest 1 min
70-70-70-70-70-70
+
5 rounds of; rest 1 min b/t sets

2. 20 Ab Wheel
3. 10 SLDL/leg
4. 20 Russian Twist - 45#
5. 70# Waiter walk Down and Back - R/L 
   
   
   Sunday 8/2

   
   

   A1. Front Squat - 10 x 3 - 205#; rest 20 sec - (185x5-205x5x10)

   A2. 9 Strict Supinated Chin-ups, rest 20 sec - (9-9-9-9-9-7+2-7+2-6+3-6+3-5+4-4+5)

   A3. HSPUs - 10 x 5 (all UB)

   Rest 2 min b/t sets

   
   

   5 sets of:

   B1. 20 bent leg GH Raises; rest 10 sec

   B2. 25 Hollow Rocks; rest 1 min

   C. 400m Farmer's walk - 60#/hand

OPEX Being - Week of 6/15 - 6/20

Monday 6/15 - Being 6/30/14

A. BS @30X1; 5, 4, 3, 5, 4, 3; rest 3mins + 3 x 5 @42X2 

335-355-375-345-365-385(2) - whooped me...

B. emom – 12mins 
odd – Squat clean TnG x 3 65% of 1rm - 185#
even – 1MU + 3 ring dips + 1MU + 3 ring dips*

+ 

10 -1 for time 
Wall balls 20/14# 10′ target 
KBS russian 2/1.5pd 

Time: 4:20

Notes: 
– second 5, 4, 3 should be more than the first 5, 4, 3 - went too heavy on Squats today. May need to up my calories.
– odd – speed focus and form – even – goal is to stay on rings entire time - grip got slimy on minute 10 and I came off and then chalked before finishing last MU+RDs. Got through both MUs on minute 12, failed on 3rd dip. Had to re chalk , go up, and get last Dip.
– pace through 10-6 then go for it focus on breathing during the movements - not sure about my pacing, just kept moving...

Wednesday 6/17 - Being 7/1/14

A.  2 PC+J EMOM for 12 min; start at @ 65% and jump 5% q 4 min.

185-185-185-185-200-200-200-200-210*-215-215-215
+ 
5 min AMRAP of (30 reps in 4:56 on 1/9)

10 PC and jerk 135#
10 PC and jerk 155#
10 PC and jerk 185#
10 PC and jerk 205#
10 pc and jerk 225#

Outcome: 30 in 4:42 + 10 @ 205# AT (-0:14 on 6/16) total time 14:35)

rest 20mins 
3 rounds for time 
Run 400m (60 DUs - 48+12, 25+15+8+2, 15-10-10-10-8-5
15 GHD situps - UB, UB, 13+2 
15 CTB chin ups - UB, 8+7, 7+3+1+1+2

Time: 10:20

Notes: 
– Subbed EMOM PC/J work for Snatch work
– have all weights layed out - changed weights myself.

Thursday 6/16 - Being 7/4/14

A. emom – snatch balance 2-3 moderate weight perfect form – 6mins - 135#
B. Front Squat @31X1; 3×3; rest 3 min - 135-185-235-265-280-280-280

C1. close grip bench press @30X1; 3 x 3 - 135-155-185-185-185
C2. DB bent torso row @20X1; 6-8/arm; rest :30 sec btw arms; rest 2 min x 3 - 70-80-80-80-80
+
D. 3 rounds for time: (7:37 on 12/17)
15 Dead Lift – 185/135#
15 Ring Dips
20 Box Jumps – 24/20″

Notes:
– no riding the weight down for snatch balance
– focus on tempo for OHS
– compare to Wed April 16th 2014 and sat Feb 19th 2011 - (5:53-54*; 1:43-44 PR from 12/17)

Friday 6/17 - Being 7/2/14

Tabata intervals of - Press (45# BB), Body Squats, SDLHP (45#BB), Sit-ups, HRPUs

OPEX Being - Week of 3/30 - 4/4

Monday 3/30

A. Paused Back Squat - tough triple; rest 1 min

135-185-225-275-300-320-340*-360*

135-185-235-285-310-330-350*-370* (+10# across each set)

A2. Strict COVP Pull-ups - 7-7-7-7-7-7-7-7-7  rest 1 min

B. HSPU clusters - 5.5.5*; rest 20 sec; rest 2 min x 3

5.5.5, 5.5.3.1.1, 5.3.3.3.1

+

10 min of:

6 TTB

12 KBS - 70#

24 DUs

Rounds: 8 rounds in 9:59

Wednesday 4/1

A. 3 FS EMOM for 10 min - 70% (+5)

255#

B. EMOM for 10 min of 2 PC+J - 65-75%

185-185-195-195-205-205-215-215-225-225

+

21-15-9 of

Burpees

GHD sit-ups

Time: 4:59*

*Abs started cramping up on set of 15. Had to stop after every 1-2 to stretch them out.

+

4 TGU

Friday 4/3 - OPEX Function 

A. Zercher Squat – 1RM in 5 sets from 80%1RM

135-185-225-275-295-315-335-355-375-395-...
B1. Close-grip bench – 5, 4, 3, 2, 1 – rest 2 min

135-165-195-210-225-240-240
B2. Chinups – 5×8-15 – rest 2 min (supinated)

15, 15, 8+7, 8+7, 8+7

C. Powell raise – AMRAP per arm with DB at 10% of Close-girp bench 1RM

20/arm @ 20#
D. Sorenson hold – one set AMRAP duration

2 min

Saturday 4/4 - Garage WOD

A1. DL - 5-4-3-2-1; rest 2min

WU: 135-225-275-315-365-

WS: 385-405*-425-445-465-485

A2. Press - 3x5 + AMRAP - 135#; rest 2 min

95-115-135-145-155*

Notes

*405x4(miscounted sets), 3+2PP

+

EMOM for 12 min of

Odd - GS - 12

Even - Ring Rows - 10

+

5 RFT of:

5 Tire Flips

10 Burpees

Time: 5:09

+

Mow the yard