OPEX Being - Week of 4/27 - 5/1

Monday 4/27 (corresponds with 5/12/2014 on OPEX Blog)

A. back squat @30X1; 3-4×4; rest 3mins

135-185-225-275-315-335-355*-375* (*belt)

B. wtd chin up pronated build to a max - 3-3-3-2-2-1-1-1

35-45-55-65-75-85-95-100

C. close grip bench press @30X1; 2-3 x 5; rest 3mins

135-165-185-200-210-215-225
+

Row 5k for time (Airdyne tabata instead)

Wednesday 4/29

A. snatch grip deadlift build to a tough concentric only in 8mins

135-185-225-275-315-345-365-385-405

B. emom – until max on PS
odd – HPS x 1 start at 60% of 1rm add 10# every other min until max - 125-135-145-155-165-175-185
even – 8 burpees AFAP
+
for time: 11:40
Run 400m
10 TGU 1.5pd
10 burpee + 10 MU*
10 box jump on and over - 30″
10 thrusters 155/105#

Friday 5/1

A. split jerk from blocks build to a tough single in 10mins

95-135-165-185-205-225-240-260-270

B. push press x 1/SJ x 2; rest 90sec build per set x 6

185-195-205-215-225-235 (missed PP)

C. emom – 10 burpees – 7mins

+

4sets tough effort
5 clean and jerk TnG fast tough good form - 135-145-155-165
7 no push up burpee box jump 20″ AFAP
AD 18sec all out (Russian Step-ups)
rest 4-6mins (3 min)

OPT: Week 30, Day One

Monday 1-6
TRAINING:
A. HPS off high blocks - build to a tough single in 10 min
95x2, 135x2, 155x2, 175x2, 185x1, 195x1, 205*x1, 215*x1, 225*x1
*used straps
B. Sn Gr DL @ 31X1; 2-3 x 4; rest 3 min
225-245-265-285-305-325-345
+
4 sets @ Z1-Z2 pace - DIFFERENT order per set of : 
20 Wall Ball (20#), 20 Hand Release Push-ups, 20 Split Lunges, 20 KB Press (45#), 50 SLDHP (45#)
rest 3:30 b/t sets 

OPT: Week 14, Day One

Sunday 9-15

TRAINING:
A. Platform SG DL x 5's

185-207-227-255

B. Platform CG DL x 5's

295-317-339-360
C. Weighted Ring dips; 4-6x6; rest 2 min

30#(6)-30#(6)-40#(6)-50#(4+30# x 2)-40#(4)-40#(4)
D. Weighted strict T2P (Thumbs-2-Pit) Ring Pull up clusters 1.1.1x6; rest 15 sec/rest 2 min

20#-30#-40#-50#-60#*-40#-BW(4)

E1. Parallette Push-ups (Feet on small box) x 20; rest 1min

20-20-20*

E2. Ring Rows (Feet on small box) x 15; rest 1min; x 3

15-15-10+5
+
Run 400m @ 85% (around the block)

rest 2 min; x 5
1:31, 1:22, 1:26, 1:27, 1:27

Notes: 
Platform DL felt good. Strapped up on all DL. On the set of Ring PUs @ 60# the first rep was the only T2P the other two were COVP so I dropped to 40# and then did an extra set of BW. Did some extra push/pulls. Had to pike on the last 5 of the parallette push-ups to get the 20 in, but didn't come off the bars.

Arms were crazy sore from doing all the SDLHPs on Friday so I opted for doing some 400m repeats. It felt good to stride out a bit. Once around the block is pretty darn close to 400m so that's what I'm calling it. My times were about right based off of what I can remember the last time I ran 400m at the HS.