Monday 5/4 - OPT Repeats - Day 54

Warm-up: RPR, Mobility Work, and Movement Prep

AM Training:

5 min of work @ 80% RPE; 4 sets

10 Burpees

10 Russian KBS - 70#

20 Double Unders

10 DB Rows - 45#

rest 4 min

1. 3 rounds

2. 2 rounds + Burpees + KBS + DUs

3. 2 Rounds + Burpees + KBS

4. 2 Rounds + Burpees + KBS (9 in time, 10 in 5:01)

PM Training w/ the Fam:

A1. Back Squat - 5-3-1+

275-295-315 x 21 (belted)

A2. SA DB BP - 4 x 10/Arm @ 45#

B1. HPC - 5-3-1+

155-175-195 x 5-6

B2. Med Ball Slams - 3 x 15

C1. Rear Elevated Split Squats - 2 x 10

C2. Box Jumps (to tire) - 2 x 10

C3. Farmer's Carry - D/B @ 75#/hand x 2

D. 10 x 40yd Sprints; rest/walk back

Monday 4/27 - OPT Repeats - Day 51

Warm-up: 

RPR, Mobility, and Movement Prep

ack

AM Training:

A1. Hang Squat Snatch (above the knee) - 3 x 3; rest 2-3 min

45-65-85-105-125-135-145

A2/B. Back Squat - 5 x 3 @ 30X1; rest 3-4 min

WU Sets: 45-95-135-185-225-275 x 3; 315 x 2, 340 x 1

Work Sets: 365-385-405-385-365(x5)

C. Omni Toes to Bar - 5 x 12; rest 1 min

As Rx'd

PM Workout with the Fam

A1. BS - 3 x 3

235-260-290

A2. SA DB Bench Press - 3 x 10/arm

B1. HPC - 3 x 3

145-165-185

B2. Med Ball Slams - 3 x 15

C1. Rear Elevated Split Squats - 2 x 10/leg (bwt)

C2. Box Jumps - 2 x 10 (on tire)

C2. Farmer's Carry - D/B @ 70#/hand x 2

D. 40 yard Sprints x 10; walk back

Monday 4/6 - OPT Repeat Day 43

Warm-up:

RPR, Mobility, and Movement Prep

Training:

A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min

Rd 1: 135x2, 145x2, 155x1, 165x1
Rd 2: 135x2, 145x2, 155x1, 165x1, 

B. Snatch Pulls - 2 sets x 2 reps: rest 3 min

B. 225-245-265-285 (used straps)

C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min‬‪

45-135-185-225 x 3; 275 x 2, 315x1, 355x1, 385x1, 415x1, 415x1

(plus 10# from last week)

AFTERNOON 

10 40yd Sprints; walk back

Monday 1/13/20 - OPT Repeat - Day 5

Warm-up:
RPR, Stick Mobility, Some Dynamic Warm-up

Training:
A. 3 T-line Drills; rest 2 min x 3
Times: Approx 40 sec, 37sec, 36sec

B. 5 rounds of:
3 Power Clean - Heavy; rest 0 sec
Sprint 20yds - Accelerate to appoximately 80% RPE
Rest 3 min b/t sets

PC Loads: 185-185-205-215-225-235

C. 5 sets of 6 Strongman Med Ball Tosses - 20#
rest 1min b/t sets

Notes: 
I did 3 T-line drills continuously, then rested 2 min. These felt good. Although I can definitely feel my high hammy around my sits bone.

PC and Sprints weren't bad. Although I looked like a starfish on the 3rd rep @ 235. First rep felt solid, but form degraded pretty quick as I progressed to rep 2 and 3.

Med Ball Tosses were completed AFAP and AHAP. I lined up 6 medballs and chucked them in rapid fire succession.

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