Wednesday - 3/18 - OPT Day 36

Warm-up:
RPR; Movement Prep, Mobiliy

Training:
A. Find a 1RM in the Snatch in 12min
135-145-155-165-175

B. AMRAP in 10 min of:
6 Squat Cleans - 115#
12 Pull-ups
24 Double Unders

Total Rounds: 4 + 6SC + 3 PUs

Notes: 
I did the first 3 rounds of SC UB, Round 4 was 3+3; Round 5 was 2+singles. Last time back in 2010 I did 4 + 6 + 12 + 1DU in 10min. First round was completely UB all the way through...the DUs killed me on the rounds after that. Definitely need to do these more, but meh...

Wednesday 1/29; OPT Repeats - Day 14

Warm-up:
XPT Breathing; RPR; Stick Mobility; Movement Prep

Training:
AMRAP in 20 min of:
2 Power Clean - 185#
2 Squat Clean - 185#
7 Muscle-ups*
Run 100m*
Rounds: 8 + 2 PC

Notes: 
Subbed 5 Burpee-CTB Pull-ups and ran 2.5 suicides in the weight room to cover 100+ m.

OPEX Being- Week of 2/16 - 2/20

Monday 2/16 - OPEX Being 

A. back squat 3, 3, 3; rest as needed

135-185-225-275-315-335-355-375-395 (+10# from 1/30)

B. Back Squat x 25 @ 275#(+5 reps)

C. Row 1min (SDLHP) 90% aero rest 1min x 4

52-52-53-55 reps/round

+
AD 1`min all out

AD 2min Z1

AD 1min all out

AD 2min Z1

AD 1min all out

AD 2 min Z1

+

4 rounds of

HSW AFAP 

Ab Wheel x 12

HSPUs - 4-5-6-6

Strict Pull-ups x 6

Tuesday 2/17 - OPEX Being

18min amrap open pace
30 G2O 165# - PC+PP - 6-3-3-1's @ constant pace. Had to fix wt @ rep 20 & 27 - 5:42
100 bar facing burpees - step over - kept moving - 13:00 (7:18)
30 MU

Results: 30-100-13 in 18 min, 18 MU in 20 min, 35 MU in 29:05 as I cleaned up between reps.

*all MUs done as singles.

Wednesday 2/18 - OPEX Being 

A. deadlift TnG cluster 3. 3. 3; rest 10sec/rest 3mins x 3

135-225-275-315-340-365-385-405

+
for time
Row 1k (100 SDLHP @ - 45#BB)
25 DU
Row 750m (75 "...")
50 DU
Row 500m (50 "...")
75 DU
Row 250m (25 "...")
100 DU

Time: 14:07

Notes: 

Grip ended up being limiting factor on DL clusters. I can tell I haven't pushed my hook grip in a while. 

Subbed SDLHPs for rows on metcon. All SDLHP UB, DUs done in sets of 25-26

Ready for a rest day!!

Friday 2/20 - OPEX Being 

A. SC build to a max in 15mins

95x3, *115x3, 135x3, 165-185-205-225-240-255-265 @ 15:30 mark

*started clock before set

+

0-3:00 min

2 rounds
10 OHS 95/65#
10 CTB chin ups

3:00-6:00 min

2 rounds
12 OHS 95/65#
12 CTB chin ups

6:00-9:00 min

2 rounds
14 OHS 95/65#
14 CTB chin ups

Outcome: 10's + 12's + 14-14-14-9 (finished last 5 CTB PUs at 9:33-34)

if you continue to get the 2 rounds done in the 3min window increase the reps by 2 and continue

OPEX Being - Week of 2/9 - 2/14

Monday 2/9 - OPEX Being 

A. back squat 3, 2, 1; rest 3mins

135-185-225-275-315-340-360-380-400-420
+
8min amrap open pace
8 PS 95/65#
8 burpees
8 TTB

Rounds: 5+4.5PS in Rx'd time (8min) 6 rounds in 9:35
+
15 min Z1 AD

Wednesday 2/11 - OPEX Being 

A. clean and jerk build to a max

95-135-165-185-205-215-225*-235-245-255

B. strict HSPU cluster 3. 3. 3; rest 20sec/rest 3mins x 3
+
for time
10 burpee MU*
5 wall walks
200 DU in unbroken 25’s only - Jump rope broke, had to use Robby's...DUs were very broken
5 wall walks
10 burpee MU*

Notes: today was a bad day...almost like it wasn't meant to happen...woke up with my right knee locking up a bit. Hadn't done that in quite a while. Tweaked my low back a little on the set of 205#. I guess I was too loose in the middle. All that crap factored in to my weak mind set of going overhead anyway...so I ended up only hitting 225 over head...same weight I hit 20 times EMOM a couple weeks ago...which is embarrassing. Hit some singles up to 255 then missed 265. Had it high enough, just missed going forward. 

Then...my Jump rope broke in the middle of my WOD...had to borrow Robby's. Didn't even time it. DUs were severly broken. His rope was too short for me. 

Friday 2/13 - OPEX Being 

A. SC x 1/HSC x 1; rest 2mins x 5 build per set

95-95-115-115-135-155-185-195-205-215-225-235

B. wtd chin up 2-3 x 3; rest 2:30-3min

BW-35-55-65-75x5

+
7mins amrap
15 SC 95
12 SC 115
9 SC 135
6 SC 155
3 SC 185 in 5:42
remainder of time amrap
SC 225 x 2*

OPEX Being - Week of 12/15 - 12/19

Monday 12/15 - OPEX Being 

A. snatch build to a max

95-115-135-155-165-175-185-195-205(f)

B. back squat to a tough double in 10mins

245-295-325-345-365-385-405(1) in approx 12 min

C1. 10 man makers AFAP 30/20 per hand; rest 20sec
C2. amrap bar MU; rest 3mins x 3

4-4-3

+
For time:
100 wall balls 20# - 10′ target (35-61-82-100 in 5:18)
100 CTB chin ups (rested approx 1:30 after WB)

Time: 18:50

Wednesday 12/17 - OPEX Being

A. Power clean cluster 1. 1; rest 10sec/rest 3mins x 6

(135-185) 205-215-225-235-245-255-265(f)

Note: callous tear on right hand needs to heal. Couldn't grip well on right side

B. PC and jerk double every 30sec 70% of 1rm for 5-8mins

185# x 13 sets (6:30) 

Note: was running short on time so I cut it short.

C. 3min max HSPU - 2 scores 

1. front end amrap set unbroken - 11

2. total score in 3 min - 24.5

Note: I need to grease the groove in these more! This was awful...C/J might have been a factor in this too.

+
3 rounds for time:
15 DL 185#
15 ring dips
20 box jump sd 24/20″

Time: 7:37 

Note: Ring dips were limiting factor...

Friday 12/19 - OPEX Being

A. emom – back squat @20X0 x3 - 65% of 1rm – 8mins

280-280-285-285-285-285-285-285 

+

30 SC for time 225#

Time: 10:08*

Note: Missed one after rep 24-25, Wasn't sure if I counted it or not. Did an extra rep after 30 around the 10:32-33 mark just in case I was off.

rest as needed

20mins Z1 AD