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 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*

OPT: Week 43, Day One

Monday 4-14

TRAINING:
A. BS @30X1; 1, 1, [1,] [1]; rest as needed last two sets tough
WU: 225(3)-275(3)-315(3)-340(2)-365(2)
WS: 385-395-405-415
+
Airdyne - 25 Cals .(1:51)
rest 2mins
10 burpee MU
10 wall walks
5 sets of 30 unbroken DU
10 wall walks
10 burpee MU
rest 2mins
Airdyne - 25 Cals (1:50)

OPT: Week 39, Day Three

Friday 3-14
TRAINING:
A. BS @30X1; 3, 2, 1, 1; rest as needed 
135-225-275-315-345-365-385-405-420(f)
+ 
100 DU - 2 min
rest 2mins 
15m HS walk (rack to rack)
20 BB front rack walking lunges 135/75# in 2 sets 
10 wall walks 
20 BB front rack reverse lunges 135#/75# in 2 sets 
10 burpee (bar) MU 
20 thrusters 135#/75# in sets of 2 
rest 2mins 
100 DU - 1:45

Total w/rest time: 22:45
Chipper time: 16:30
+
Airdyne Intervals - 30/30 x 6
Spin @ Z1 - 5 min

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 26, Day Two

Wednesday 12-11

TRAINING:

A. tall clean - 5 sets of 2; rest 1 min+
155-165-175-185-195-205-215-225
B. hang squat (Power) clean - build to a tough triple in 10 min - mid thigh pause

235-255-275
C. heavy 1 arm db torso row @ 20X0; 4-5/arm x 3 sets; rest 1 min b/t arms

100-100-100
+

Moved from Wednesday
10 min @ 80-90%:
3 wall walks
TGU x 3/arm - 1.5/1 pd
3 bar muscle ups
3 BJ's - 32-40" - step down

Rounds: 3 in 10:30

Notes:

My right wrist was super tight and sore this morning. Not sure if it was from all the SDLHPs Monday or the Bar Muscle-ups or what, but I had to drop the weight and pick it back up once I hit around 175# on the Tall Cleans.

Because of the wrist issue I put on straps for the HC triple and then subbed HPC instead. Just wasn't feeling the full clean this morning.

The metcon was a bit of a bust due to how long it takes me to do the TGUs and the Bar MUs. I did the BMUs in singles with a walk over to the green carpet and back b/t attempts. I did string a double together after time expired though.

OPT: Week Five, Day One

Monday 1-28 

TRAINING:
A. Push press x5/Push jerk x3/Split jerk x1; rest 90 (90-120sec) seconds x 5 complexes
Loads/Reps: 185-185-185*-175**-165
*Belted and missed the last PJ (5+2), racked then 1+1 to finish out.
**missed Jerk, racked and did + 1
B. Strict press 10, 10, 10; rest 75* seconds
Loads/Reps: 115x5+95+6/95(9+1)/95x10
*recovered approx 2-3min
+
10 rounds for time:
10 hand release push ups
8 knees to elbow
6 box jumps - 24" (bumpers)
4 CTB chin ups (supinated)
2 wall walks

TT: 21:20

Notes:
Should have stayed around 165# for the BB Complex. 185# was biting off more than I could chew. My stability OH was waning pretty badly by the end of the complex.

Also should have started at 95# instead of 115# for the strict press...that made me feel like a sissy...

Metcon was a grind as expected. The Hand-release Push-ups bogged me down the most.