Wednesday 2/5; OPT Repeats - Day 17

Warm-up:
RPR; Stick Mobility, Movement Prep

Training:
A. Jump Rope - 10 minTotal Skips: 1057  

B. For time:
15 COVP Pull-ups - BF Kip
Row 250m (Sub 25 SDLHP 45#BB)
10 burpees
Row 250m (Sub 25 SDLHP 45#BB)
15 COVP Pull-ups - Reg Kip
Row 250m (Sub 25 SDLHP 45#BB)
10 burpees‬‪

Time: 3:18 (compared to 3:56 in 2010)


C. 50 TGUs with 35# KB @ Z1 pace
Time: 11:15-16


Notes:It’s snowing pretty good so I opted to jump rope instead of Jog a mile. 
PR’d by 38sec on the chipper. As my boy Toby said, I’m as good one as I ever was... but don’t ask me to repeat it! The drop b off is real!

I alternated 5/side until 30; then 2/side until 50 on the TGUs. Left shoulder felt pretty Janky so I didn’t push the pace much!

Training Week 4/11 - 4/15

Mad Cow Week 4

Monday 4/11

A. BS - 5 x 5 @ 135-165-195-215-235-255-275

B. OH Press - 5 x 5 @ 45-65-100-105-115-125-135-145

C. BB Rows - 5 x 5 @ 95-125-145-165-185-205

D. 15 min EMOM of

4 HPC - increase 10#  every 3 min - 145-155-165-175-185*

5 Ab Wheel (3 standing + 2 Kneeling)

*185x3x5min

Wednesday 4/13

A. BS - 4 x 5 @ 135-165-195-215-235-235

B. Bench Press - 4 x 5 @ 45-95-115-140-155-165-180

C. DL - 4 x 5 @ 285-325-365-405

D1. Wtd PUs - 5 x 5 @ 40#

D2. GHD SUs - 5 x 10

D3. Russian Step-ups - 5 x 20 (10/leg)

Rest 1 min

Saturday 4/15

A. BS - 5-5-5-5-3-8 @ 135-175-205-225-245-265-285-245 

B. OH Press - 5-5-5-5-3-8 @ 100-110-125-135-145-125

C. Row - 5-5-5-5-3-8 @ 135-145-165-185-210-165

D. 40 TGUs - 55# 

30 @ 6:13-14 (6:26 on 4/1 10-12 sec PR)

40 @ 7:45 (baseline measurement)

E. 5 rounds at Z1 of

7 Chin-ups

FC - 70# x 1 lap

5 Standing Ab Wheel

Rest 1-2 min

Week of 3/28 - 4/1 - Mad Cow Programming Week 2

Monday 3/28

A. BS 5x5 @ 45-95-155-180-200-220-235-255

B. OH Press - 4 x 5 @ 45-65-95-105-115-125-135

C. Barbell Row - 5 x 5 @ 45-95-115-135-155-175-190

D. 12 min EMOM of

5 HPC - 135-145-155-165* @ 3 min ea. 

5 Ab Wheel* (1 from standing + 4 from kneeling)

*notes - completed 4 reps at 165 so I did one extra set of 4 @ 165# - total 61 reps and 9165# in 13 min

Wednesday 3/29

A. BS - 4 x 5 @ 45-95-135-155-180-210-220-220

B. Bench Press - 4 x 5 @ 135-150-160-175

C. DL - 4 x 5 @ 265-305-340-375

D. 5 rounds of

5 wtd PUs - 30#

10 T2B

25DUs

Rest 60-90

 

Friday 4/1 

A. BS - 5-5-5-5-3-8

45-95-155-185-205-225-245-265-215

B. OH Press - 5-5-5-5-3-8

45-95-105-115-125-140-115

C. BB Row - 5-5-5-5-3-8

96-120-140-160-180-195-160

+

30 TGU; alternate hands q rep

Time: 6:26 (-:20 from 2/10)

+

5 Chin-ups

FW (70#/hand) x 1 lap

3 Standing AB Wheel

Week of 2/8 - 2/12 - Deload Week

Monday 2/8

A. 8 min EMOM of PC + PP - 135#

B. 10 -> 1 @ Z1 pace of

GS - 70#

Pull-ups - UB-UB-7+1-4+1+1-3+2-3+1-UB-UB-UB

Ring Dips - all UB

KBS - 70#

OH Lunges - 25# bumper (10-10-8-8-6-6-4-4-2-2)

T2B - UB

Wednesday 2/10

A. 6 rounds of (95#)

6 DL

6 BB Row

6 HPC

6 FS

6 Press

6 HR Push-ups

Rest approximately 60 sec

B. 30 TGU - 55# (7:15 on 1/29)

Time: 6:46-47 (- 0:28-29)

Friday 2/12

A. SA DB Press x 5

25-35-45-55-55-55-55-55

B. Conditioning 

30 FS - 135# (UB)

30 C2B Pull-ups (16-5-1's)

30 Burpees (slow n' steady)

30 T2B (5-1's)

Time: 7:29-30

C. 5 rounds of:

20 Russian KBS - 70#

FW DB - 70#/hand

Rest 1:00

D. Skill Practice

HS Walks

Training for Week of 9/22 - 9/24

Wednesday 9/22

A1. 10 Back Squat; rest :30

135-225-245-265-285-305-135-135

A2. WTD Pull-ups x 1-2 rest :30

BW-30-40-50-60-70-80-90(1.5) + BWx17*(+1)

*COVP on all reps except reps 16-17 only got chin to bar.

A3. Deficit (45# Bumper) HSPUs x 4; rest 2 min

1-4-4-4-4-4-3+1

+

B. 30 TGU for time

Time: 6:21 (PR from 7:03 on 8/14) 

**alternated 3/side until 18, then 2/side until 26, then alt singles until 30.

Friday 9/24

A. 1 FS every :45 second for 20 rounds - (295#)

EMOM for 15 min of:

B1. Press x 5 - 95-115-140-140-140-140-140

B2. Pendelay Row x 5 - 135-155-175-175-175-175-175

B3. PC x 5 - 135-155-175-175-175-175-175

C1. 20 GHD sit-ups x 5

C2. 20 BE x 5

Rest 1 min

Training Week of 7/19 - 7/25

Sunday 7/19

A. 10 min EMOM Back Squat x 3 @ 30X1 - 280#

B1. Press - 5 x 5 - 95-115-125-135-145x3-95x17

B2. Pendelay Row - 5 x 5 - 135-155-170-185-200-215-135x15

C1. Two 15' rope Climbs; rest 10 sec

C2. 15 HRPUs; rest 10 sec

C3. 12 Hanging Leg Raises; rest 2-3 min; 3-4* sets

Tuesday 7/21

A. 20 min EMOM

Odd - 7 DL - 315# (TnG)

Even - 5 HSPUs w/ hands on 25# bumpers

B1. WTD Pull-ups x 5; rest 1 min

15-25-35-45-55(4) + 12 Strict

B2. Bulgarian Split Squats* x 10 per leg; rest 30 sec b/t legs; rest 2 min; 5 sets * switched to Goblet Lunges for last two sets due to some slight pain in left groin.

4 rounds of

20 GHD Sit-ups and 15 Back Extensions

Thursday 7/22

A. 5 rounds of

3 FS; 235-250-265*-235-235 rest 20 sec

15 CTB Pull-ups*; Rest 3 min

*groin. Was talking to me on the 265# FS so I backed off to 235# for last two sets. Also did an extra set of 10 CTB Pull-ups after the sets.

Rest 5 min

B. 5 rounds of

10 RDL - 135-185-195-205-215-225; rest 20 sec

15 HR PUs; rest 2min

C. 30 TGUs for time - 55#

OPEX Being Week of 11/17 - 11/21

Monday 11/17- OPEX Being

A. PS+3OHS+Snatch

45-95-115-135-135

B. Zercher Squat - tough set of 3 in 12 min

135-185-235-275-295-315-335

C. 3 Burpee MUs - 3 EMOM for 10 min (omit)

+

4 sets of

20 Wall Ball - all UB

AMRAP CTB PUs - 20-16-15-13 (64)

Rest 3 min

+

AB Wheel x 25

Thursday 11/20 - OPEX Being (Tuesday/Wednesday blend)

A. PC TnG clusters - 3.3.3, rest 10 sec; rest 3 min x 3

(95-135-155) 185-190-195 (perfect form)

B. Split Jerk (from blocks/in rack w/ high pins) TnG 1.1.1. @ 65% - EMOM for 6 min

135-155-165-175-175-185-195

C. EMOM PC + SJ (no pause b/t movements. Go straight into SJ from PC) 3 @ 65% - 8 min

165

+

6 min 85%

8 BJ (SD) - 24"

5 CTB Pull-ups

7 total at 5:40*

*Did 10 BJ on round 3ish

rest 3 min

6 min 85% 

30 DU

5 Burpees

8 Walking Lunges

5 @ 5:41

Friday 11/21 - OPEX Being 

A. Back Squat @20X0; 2-3 (55-60%); rest 45 sec x 10

265 (60% of 435)

B. 1 PC & SJ every 30 sec for 10 min - 75% 

185-185-195-195-205 x 16

+

Airdyne 1K @ 80% - 1:50

rest 1min

12 min AMRAP 

20 TGUS - 55#

50 Wallball

AMRAP bar MU in remaining time - 12 w/ one miss b/t 11 & 12.

rest 1 min

Airdyne 1K @ 80% - 1:50

Training for Week of 6/2 - 6/6

Monday 6-2

A. Power Clean - 3x2

135-165-195-215-235-250-265

+

HPC x 1 x 2 - 285-300

B. Front Squat - 8-5-3-1-1-1-5 (320)

225-255-270-290-290-300-255

C. Back Squat 20 rep - 255#

D1. Wtd Dips - 8-5-3-1-1-1-5-AMRAP BW 

30-65-80-100-100-100-65 + 23(+3)

D2. Wtd Pull-ups - 8-5-3-1-1-5-AMRAP BW

25-55-70-90-90-90-55 + 14(+1)

E. 50 TGUs - 40#

Wednesday 6-4

A. 3 Pos Snatch - 70% - 155 1.1.1 x 3

95-115-135-155-155-155

B. 2-3 Muscle-ups EMOM for 30 reps

3-3-3-3-3-3-2-2-2-2-2-2 (11:15ish)

C. Ring HSPUs - 3-3-3-3

+

For time:

20 kbs 2/1.5pood 

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

20 kbs 2/1.5 pood

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

20 kbs 2/1.5 pood

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

Time: 6:25-30ish

Friday 6-6

A. Press 8-5-3-1-1-1-5

125-145-155-160-160-160-145

B. Deadlift 8-5-3-1-1-1-5

135-225-315

380-430-460-485-500-510-430

5 sets of

C1. Pendelay Rows x 5

145-155-165-175-185

C2. Pistol Squats x 14

C3. Hindu Push-ups x 14

Saturday 6-8

Tabata WOD

Airdyne

Push-ups

Sit-ups

Body Squats

Good Mornings

+

Airdyne - 6 min @ Z1