Wednesday 3/11 - OPT Repeats - Day 33

Warm-up:
RPR; Mobitliy, Movement Prep

Training:
3 sets at 80% RPE
30sec Wall Ball (16-16-16)
30sec Pull-ups (15-14-10)
30sec Burpees (11-10-9)
30sec Double Unders (25-15-14)
30sec Box Jump - 24" (8-9-9)
rest 3 min b/t sets.

Notes:
First set of everything was legit...but I could definitely feel the wheels coming off by the third round. Especially the pull-ups and Double Unders. Although, comparing numbers, I ended up doig 15 more reps (total reps) this time around compared to 10 years ago. I improved on everything except the pull-ups.

Wednesday 1/22; OPT Repeats - Day 10

Warm-up:
RPR; Movement Prep

Training:
Split Jerk - 7 x 1
45-95-115-135-155-175-185-195-205(DNA)
As soon as you finish the last SJ, set timer for 3 min and complete AMRAP.
Burpees: 50 in 2:58

5 Rounds of (all UB)
25 Wall Ball
10 CTB Pull-ups
Time: 1 round in 2:09

After School with the Boys
A. Back Squat - 3 x 10 @ 225, 250, 275
B. Pull-ups - 5 x 10

Notes:
Shoulder is still tweaked from the MUs Monday. So the SJ was pretty lack luster. I hit the catch pins when I dipped to drive on the set of 205 so I didn’t even attempt it. Just went straight to the Burpees.

I PRd by 2 reps on the Burpees, but was on pace to really smash it until rep 30. That’s when my abs started cramping and I had to stand up and stretch between each burp per in order to prevent my abs from locking up!

Ran out of time to do the WB and CTB Pull-up WOD. I did put together 1 round. Hit the WB UB, took my sweet time walking over to the rack and setting up my timer before jumping up on the bar. However, the way my shoulder feels it was probably good that I didn’t get to do all rounds. I could feel it during the CTB Pull-ups

Thought I might do the circuit after school, but it was packed and I wasn’t mentally in it. So I did some squat and strict pull-ups between the boys’ lifts.

Wedenesday 1/8 - OPT Repeat; Day 3

Warm-up:
Breathing, RPR, Stick Mobility, and Movement Prep

Training:
5 4 sets at full effort of
25 Wall Ball (Unbroken) - 20# to 10ft target. (UB, UB, 15+7+3, 15+10)
20 HPC - 105# (UB, 15+5, 12+8, 15+5)
15 KBS (Russian) (UB, UB, UB, UB)
Rest 2:30 b/t sets exactly

Splits: 2:15-2:01-4:00-3:50

Notes: 
This was humbling...my splits were terrible compared to 10 years ago. And I was only able to do the WB unbroken for the first two rounds and the HPC was unbroken for the first round only. All the KBS were UB but I did Russian instead of the American style as I am sure I did last time.

In addition, I was so gassed at the end that I thought I had completed all 5 sets...but by the time I realized I had one to go...I WAS done. This is definitely not apples to apples. Last time I'm pretty sure I did everything unbroken all the way through and did American swings. But I'm 10 years older and have not done anything conditioning related like this in about 3 years...and it shows. Guess I can only get better. May try to finish the last round later this evening. Also need to do my 10min of HSPU practice.

OPEX Being Week of 6/22 - 6/26

Sunday 6/21 - Being 7/7/14

A. BS @20X1; 15, 15, 15; rest 4mins - 225-265-285-305
B. emom – 12mins
odd – 3 burpee MU* 3 Bar MU + 3 Burpees for minutes 1-3, then 2 Bar MU + 3 Burpees for minutes 4-6
even – 40 DU
+
10min amrap 90% effort pacing
increase by 3 reps every round
3 wall balls 20# 10′ target
3 KBS russian 1.5/1pd
3 burpees
6
6
6
….

Notes:
– build per set on BS
– record number of reps you finish - 15 reps each in 8:10 @ approximately 80%

Monday 6/23 - Being 7/8/14

A. Messed around with SG SJ up to 165# then some PP/SJ/Paused SJ up to 185#
B. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5 - 135-185-235-255-275-295-315-335-355* *belted and strapped up. (335 is +20# from last recorded on 4/22/15)
C. emom – PS TnG x 4 heavy you pick and stay with that weight – 5mins 
+
12mins 80-90% effort - 5 + FW + BBJ (finished HSW x 12' in 12:17)

FW 50m 100#/hand
4 burpee box jump sd - 30″ (more of a Burpee + BJ)
HS walk x 12'

Notes: 
– pull from a rack if no blocks - omitted...didn't feel stable OH today. Should have done an EMOM to work tech
– build per set on seg sn grip DL 
– pick a weight that will be chalenging over time 
– grinder pace on 12min work 

Wednesday 6/24 - Being 7/9/14

A. close grip bench press build to a max @ 31X1 - 225#* 
B1. close grip bench press @30X1; 5×3; rest 90sec -185-815-815-195-195-195
B2. pendlay row @20X1; 5×3; rest 90sec 175-175-175-185-185-185
C. 3 wall walks + 10 chin ups on the 2min for 5-6sets - 6 sets
+ 
30 TGU 1.5/1pd alt hands per rep*

Notes: 
– take your time to build to an absolute max 
– pick something heavy and stick to it for b1/b2
– focus on breathing and recovery for C - 6 sets
– record time on TGU - 7:04* alternated every 2 up to 12 then every rep.

Thursday 6/25 - Being 7/11/14

A. heaving snatch balance build to a tough perfect double in 10mins

45-65-95-115-135-145-155-165-175

B. High Hang clean; build to a tough Single - 135-165-185-205-225-245-265-285-305

C. FS @ 31X1 - 3 x 3; rest 3 min 135-185-225-265-290-290-290

+
12, 9, 6 for time 80-90% aero (14:24, 15:18 - 7:00)
SC 185/115#
strict chin up

As Rx'd in 7:24

As Rx'd + round of 3 in 8:18

Notes:
– go for something if feeling in in the snatch (clean)
– focus on tempo for OHS
– grinder pace on the 12, 9, 6 (3) - all SC in Singles, PUs broken 

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 1/5 - 1/9

Monday 1/5 - OPEX Being 

A. snatch start at 60% of 1rm add 10# every 60-90sec until max (if miss 2x's then stop)

12/1: 125-135-145-155-165-175-185-195(fx2)

1/5: 125-145-155-155-165-175-185-195-205 (+20)

B. back squat to a tough double in 10mins

12/1: 225-275-315-335-355-375-395

1/5: 225-275-320-340-360-380-400 (+5)

C. 30 bar MU for time

12/1: 8:20 - done as singles

1/5: 5:49 (-2:31)
rest 5mins
+
8-10sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

12/1: 10 sets as Rx'd

1/5: 8 sets as Rx'd (cut it short to get to class)

Wednesday 1/7 - OPEX Being 

A. Jerk balance 3×3; 40% of 1rm rest as needed

115-115-115
B. SJ from blocks one every 30sec 65% of 1rm for 10mins perfect form

185#
C. Close grip bench press 5×5; rest 3mins

185-190-195-200-205-215
+

"Elizabeth" Scaled for time

15-12-9 of

PC - 135#

Ring Dips

Time: 3:49

Friday 1/9 - OPEX Being 

A. HSC (TnG) x 3 rest 60sec x 10 light weight speed focus

WU: 135-155-175

WS: 185-185-190-190-195-195-200-200-205-205*

+

5min amrap compare to dec 5th - 10+10+7 (+3 AT)

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#

Today (1:9): 30 in 4:56

rest as needed

3 rounds for time
Row 500m - 50 SDLHPs w/ 45# BB
75 DU

Time: 10:18

SDLHP- (UB)-(30-20)-(UB)*

DU's - very broken

*Notes: never dropped the bar, but did stop motion about 3-4 times.

*Notes: totally missed the "TnG" aspect and therefore might have gone a bit heavy on the HSC's, but it felt good to practice a bit and push a little..

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

OPEX Being Week of 12/1 - 12/5

Monday 12/1 - OPEX Being

A. snatch start at 60% of 1rm add 10# every 60-90sec until max (if miss 2x's then stop)

125-135-145-155-165-175-185-195(fx2)

Note: Technical fail. Pulled it high enough, just soft in the bottom...didn't punch under it.
B. back squat to a tough double in 10mins

225-275-315-335-355-375-395
C. 30 bar MU for time

26:00-34:20 (8:20) done as singles
rest 5mins
+
8-10sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

as Rx'd - 10 sets

Wednesday 12/3 - OPEX Being

A. Spilt jerk from block build to a tough single in 12mins

45-95-135-135-155-175-195-215-230-245
B. Power clean cluster 1. 1. 1. 1; rest 10sec/rest 3mins x 4

135-185-195-215-225
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 70% of A

(175)

+

10 min @ 85% of

25 DUs - UB

10 BB FR Lunges + PP (L and R + PP = 1) - 95#

5 L Pull-ups

6 Rounds + 25 DUs + 

Friday 12/5 - OPEX Being

A. SC x 1 + FS x 2 keep weight moderate focus on speed; rest 60sec x 10

185-185-185-190-190-190-195-195-200-205

+

5min amrap:

10 PC and jerk 135/95# (10)

10 PC and jerk 155/105# (10)

10 PC and jerk 185/115# (7 + 3 AT)

10 PC and jerk 205/135# (DNA)

10 pc and jerk 225/145# (DNA)

*Did Not Attempt

 +

5 rounds for time:
3 MU (1st round UB, rest as singles...no misses though)
10 wall balls 20# 10′ target
6 alternating db snatch 70#

Time: 9:55

Note: MUs were limiting factor on speed of W/O

OPEX Being - Week of 11/24 - 11/28

Monday 11/24 - OPEX Being

A. every 90sec – snatch 75% of 1rm 1. 1. 1 – x 8

(45-95-115-135) 145-145-145-155-155-155-155-155
B. emom – FS @20X0; 2-3 60% of 1rm speed focuse – 6-8mins

215 x 8
C. emom – 3 chin ups + 3 CTB chin ups + 1 bar MU – 5-7mins

6+1BMU x 7, 6+Miss+1BMU
+
6-8sets 90% effort
10 wall balls 20/14# 10′ target
2 rope climbs 15′
25 DU
rest walk 45sec*

6 sets @ 75% w/ 1 min recovery

Rope climbs and DUs drastically limited pacing today.

Tuesday 11/25

A. Power clean TnG cluster 2. 2. 2; rest 10sec/rest 3mins x 3

135-165-195-200-205

B. Split jerk from blocks (high pins) 1. 1. 1 65% of 1rm – emom – 8-10mins

135-165-185-185-185-185-185-185-185-185

C. 5 sets of 5 for time 155# PC and jerk Tng grace style

Rest 30 sec b/t sets

+
Airdyne x 1 min 90%
rest 2 min x 8 all same pace
rest 5mins after the 4th row

Wednesday 11/26

8 min of

5 PC - 135

15 SDLHP - 45# KB

+

8 min of

8 Box Jumps

5 HSPUs

5 CTB Pull- ups

+

8 min of

25 DUs

5 Burpees

8 Walking Lunges

+

8 min of

12 KBS - 55#

6 Wall Balls - 20#

6 Ring Dips

Friday 11/28

A. Front Squat- Build to s tough 3 in 12 min

135-185-225-(265-285-305-315)

B. Zercher Squats x 3's

225-275-295-315-335-355

C. Back Squat x 30 reps @ 225#, 205#, 185#; rest 3-4 min b/t sets

+

4 sets of:

B1. DB Rows x 10/arm - 85#

B2. Push-ups x 15

+

Row repeats x 3

Training for Week of 6/23

Monday 6-23

A1. Wtd Ring Dips x 5's + AMRAP BW

30-40-50-50-50-50 + 20

A2. Wtd Chin-ups x 5's + AMRAP BW

55-55-55-55-55-55 + 15

+

3 RFT of:

20 Wall Ball

20 KBS - 70#

Time: 4:41*

*PR for this couplet, but I Did this in reverse order. Rx'd with WB first and KBS second

+

Strict TTB - 6 x 10

Wednesday 6-25

A. Press - 5 x 5

100-115-130-140-155-100 (AMRAP)

Rest 3min

+

Nate

AMRAP in 20 min of

2 MU

4 HSPUs

8 KBS - 70#

13+1MU (finished 14th after time expired)

+

HS Walk practice

Thursday 6-26 or Friday 6-27

Hip mobility work

Max DH Pull-ups

A. Back Squat - 5 x 5

245-275-305-335-365

+

21-15-9

Tire flips

6-point Burpees

Time: 6:51

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

OPT: Week 46

Monday 5-5

A. BS @20X1; 10sets of 2 rest 45sec btw sets 60-70% of 1rm

305# (straight sets)
B. OHS @ 41X1; 3, 3, 3, [3,] [3]; last two sets tough rest as needed

185-195-205-215
C. 1-10 unbroken CTB chin ups for time

4:09
+
10min cap
Row 2k remainder of time amrap KB snatch alt hands every 5 reps 1.5/1pd

4:33 + 60 KBS (130/30/40)

Thursday 5-8

A. HPS from blocks start at 60% of 1rm add 10# every min until max

135-145-155-165-175-185-195-205-215

B. Halting Sn DL pause 2sec at hip; 5 sets of 2 rest as needed build per set

255-265-275-290-300

+

4 sets – DIFFERENT order per set:

Row 400m (40 SDLHP)

15 KBS 1.5/1pd

15 chin ups

15 push press 95/65#

80 DU

rest 4-5min

change the order every set record times for all sets

Friday 5-9

A. squat clean – start at 50% make small builds per min until tough single cap it at 10mins

155-185-205-215-225-235-245-255-265-275-285

B. BS @ 20X1; build to a 10rm in 12mins

135-225-265-280-305-325-340

C. emom – 12mins

odd – 20 wall balls 

even – 10 chin ups (supinated)

As Rx'd

Saturday 5-10

A. HSPUs - AMRAP x 4 (14/14/13/12)

B. Towel Pull-ups AMRAP x 4 (6/6/9/8)

C. Ring Dips - AMRAP x 4 (15/15/12/9+2+1)

D. Ring Rows - AMRAP x 4 (12/12/12/12)

+

EMOM for 10min

10 RKBS - 70#

10 Goblet Squat - 70#

OPT: Week 45, Day Two

Thursday 5-1

OPT 3
In 30 min establish:
Front Squat 3RM - 185-225-275-295-315
Snatch 2RM (only 5 seconds can be taken between reps 1 and 2)

135-155-175-185-195-205(1)
CTB chin up max set x 1

19 (10 DH + 9 kipping)
(Scored as FS kg + Sn kg + CTB reps)
Front Squat from rack, hips below parallel.  Snatch or Power Snatch or combination of the two.  CTB one attempt, max unbroken reps. 

*did the snatch first then FS. 

Rest 15 min

"285"
For time:
50 kbs - 2/1.5 pd* (no KB so I subbed 50 PS - 75#)
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 - 95#*
40 alternating DB Snatch - 70#
Wall Balls x 50 - 20/14# to 10 ft
30 Burpees
Approx 24min 

*Pretty sure I did 60 of these on accident

OPT: Week 38, Day One

Monday 3-3

TRAINING:
5 mins 80% effort 
3 wall walks 
5 box jumps 30" sd 
FW heavy/arm 30m 40m (D/B) - 80#

Outcome: 3 + 2 WWs - finished round 4 after time.

rest 5mins 

10 mins 90% effort 
Row 200m (20 SDLHP - 45# BB)
2 MU 
5 KBS PS/arm 1.5pd (55#)

Outcome: 5+20+1 (finished 6th after time)

rest 5mins 

5 mins 100% effort 
7 wall balls 20#  - 10' target 
5 burpees 
Outcome: Approx 8 + 5-6 WBs
+
Sprint Work; week 3 (x's 2 on the Airdyne)
20 on, 10 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, Recover/walk

Notes: 
Did work today. The first one wasn't bad at all. Actually went D/B so the FW ended up being 40m instead of 30m as Rx'd. Probably should have went heavier on the FW. 

OPT said to try to stay UB on the MUs. I only got through the first 2 rounds UB and narrowly missed rep 2 on round three. Not sure what I could have done differently to stay UB other than slow WAAAAAY down and take a long break between the SDLHP and the MUs. Instead I just did two singles.

What can I say about the last one...WB's and Burpees...dislike them both. Lost count in the middle, but I'm pretty sure I got 8 + 5-6 WB shots before the timer went off.

With the road conditions I opted to go to the wrestling room and do the sprint protocol on the Airdyne. Doubled the work since it was on the Airdyne. I did spin @ Z1 for about 4 min before, 5 min b/t, and 5 min after the second round.

OPT: Week 36, Day Two

Wednesday 2-19

TRAINING:
A. Press x 1/PP x 2/SJ x 2; rest 2mins x 4-5sets perfect form 
135-145-155-155-155
+
5 sets 80-90% effort
30 SDLHP - 45# BB
15 KBS - 55#
15 SA KB Push Press - 55#
15 box jumps (step down) - 24"
15 SA KB Push Press - 55#
15 T2B
15 Wall ball 20# - 10' target
rest 4-5mins 

Notes:
All movements done UB except the T2B on the last set. Went 10+2+1+1+1. Rested 4 min b/t rounds. Each round was around 5 min of work time.
 

OPT: Week 34, Day Three

Friday 2-7

TRAINING:
A. BS @30X1; 5.4.3.5.4.3; rest 3mins 

135-225-275-315 x 5

365(5)-380(4)-395(3)-375(5)-385(3)-400(2)
B. emom - 12mins 
odd - Squat clean TnG x 3 65% of 1rm (195#)
even - 1MU + 3 ring dips + 1MU + 3 ring dips 
+ 
10 -1 for time 
Wall balls 20/14# 10' target 
Chin ups (COVP)

Time: 4:41

OPT: Week 32, Day Three

Friday 1-24
TRAINING:
A. 1 1/4 front squat @ 30X1; 4-5x5; rest 2 min
135-185-205-215-225-235-245-255
B. Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 3 min
WU: 95-125 x 3
WS: 155-170-185-195-205-215
+
3 rounds for time:
20 kbs 2 - Bring in the Black Pearl
20 wall balls - 20/14# to 10 ft
Time: 4:48

OPT: Week 32, Day One

Monday 1-20

TRAINING:
A. jerk balance - 5 sets of 3; rest 1 min - low load, high efficiency

95-115-115-135-145-145-155-155-165
B. push press - build to a max in 12 min - MAX 6 attempts
185-195-205-215

+
6 sets - change order per set @ 90% each set: rest 4 min btw sets
[25 WB's -20/14# to 10ft, 20 PP - 95/65#, 25 KBS - 1.5/1 pd, Row 400 m, 4 x 20 unbroken DU's]

25 WB
20 PP - 95#
25 KBS - 60# KB
40 SDLHPs - 45# BB
4 x 20 UB DUs
rest 4min
+
25 KBS - 60# KB
20 PP - 95#
40 SDLHPs - 45# BB
4 x 20 UB DUs
25 WB
rest 4min
+
4 x 20 UB DUs
25 WB
40 SDLHPs - 45# BB
20 PP - 95#
25 KBS - 60# KB
rest 4min
+
40 SDLHPs - 45# BB
4 x 20 UB DUs
25 WB
25 KBS - 60# KB
20 PP - 95#
rest 4min
+
20 PP - 95#
4 x 20 UB DUs
25 KBS - 60# KB
25 WB
40 SDLHPs - 45# BB
rest 4min
+
25 WB
20 PP - 95#
25 KBS - 60# KB
40 SDLHPs - 45# BB

20 PP - 95#
4 x 20 UB DUs

Notes: 

Had to stay home with a sick kid today. Fortunately I could do the workout as Rx'd at home. It was nice and I had all the necessary equipment. 

It took me a bit to feel out the Jerk Balance. I chalk outlined my split stance and my starting point so I could work on accuracy and proper depth on the drive and step forward.

ME Push Press was a legitimate push-press with not catch, all drive. Can't say that about all my past attempts.

The metcon was a slog. Felt like I slipped into survival mode and just got through it. All KBS and SDLHPs were UB. It took me until round 3-4 to realize I couldn't do DUs in the garage like I do in the wt. room. The ceiling is too low. After I figured out I need to bring my knees up instead of jump higher I hit the sets UB. Before that they were pretty split b/t UB and one break.

PP was strict with complete lock-out over head and the ears through the elbows. No dip to catch.

OPT: Week 30, Day Two

Wednesday 1-8

TRAINING:
A. BS @ 30X1; 2-3 x 3; rest 3 min
135-225-275-305-325-350-375
B. squat clean - start at 50% 1RM - add slow per minute to a MAX in max 10 min
150-165-180-195-210-225-240-255-270-285-300(f)
C. amrap WB - 20/14# to 10ft - 1 set max effort for reps
76 - should have pushed through to 80+. Mentally weak.
D. amrap Pull Ups - 1 set max effort for reps
33 COVP Pull-ups
E. amrap DU's - 1 set max effort
6+34+7+43+18

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