Power Snatch, Vertical Jump, Power Snatch/Snatch Balance/Overhead Squat, Heavy KB Swings + Tuck Jumps

Friday 5-20 OPT Day 182:

AM TRAINING:
A1. Power Snatch - 2-3 x 3; rest 20 sec
A2. Max Vertical Jump - 2-3 x 3; rest 4 min (10 sec b/t attempts)
B. Power Snatch x 1/Snatch Balance x 2/OHS x 3; rest 2 min x 3
C1. KBS heavy x 6; rest 10 sec
C2. Knee Tucks - 6 rebounding tucks; rest 2 min x 3
(go to :30 of video to see the tuck reps - get knees a little higher)

Training Outcome:
A1. 165x2, 165x3, 175x3
A2. Box Jumps: Tall Wooden x 3, Tall Wooden x 3, Tall Metal x 2, Tall Metal x 3
B. 135-165-175-185
C1. 100#
C2. as Rx'd

PM WOD:
5 RFT of:
135# Back Squat
Handstand Walk - 20 yds

as Rx'd: 10:26 (:33 PR)

Logistics: Set up Barbell in second rack and walked over to the Pro-I Agility markings to do the HSWs.

Cash Out:
4 x 25 UB GHD Sit-ups; rest 2min between sets

IWT: Squat Cleans & AMRAP Push-ups

Thursday 5-19 OPT Day 181:

TRAINING:
3 squat clean heavy
rest 10 sec
AMRAP Push Ups
rest 4 min x 5
+
Airdyne sprints:
25 sec @ max effort
Rest 3:35 x 5

Training Outcome:
Squat Cleans and Push-ups:
225/80-235/60-240*/50-240*/45-245/46

Notes:
I had to do 2+1 on the 240. I got the first two, but my elbows dropped on the 3rd rep both times and I dumped it. Really focused on the 245 and got it. None of them were touch and go.

Push-ups were taxing by the end. I should have pushed it harder during the middle sets. I found myself just stopping. I was having to pike and do singles, but I could have kept going...oh well...live and learn.

Subbed Prowler/Plate pushes for the Airdyne Sprints...and they sucked!!

TESTING: 60 Bar-Facing Burpees, 30 OHS, 10 MUs

Wednesday 5-18 OPT day 180:

TESTING:
as many reps in 10 min:
60 bar facing burpees
30 OHS - 120#
10 muscle ups

Testing Outcome:
60 Bar facing burpees, 30 OHS, 8 MUs

Notes:
I hit the MUs with 3:15ish left...thinking surely I could get 10 MUs in over 3min, but it didn't happen. I missed the first rep. After missing the first rep, I had to go get a 35# plate to throw down because I set my rings too high and needed it to stand on to get a good grip.

I defintely felt the 200 Pull-ups and 200 rows I have done the last 2-3 days by the time I got to the MUs. I only did one double, the rest were all singles and had a couple of misses scattered in there. I was really hoping to get a complete round. I know no one posted on the MP a complete round, but if I can get within 2 reps of a complete round, I gaurantee there are some major firebreathers who probably hit 1.5 or more on this WOD.

Press, Push-Press, Split Jerk

Tuesday 5-17 OPT Day 179:

TRAINING:
part 1:
A. Press - build to a tough single in no more than 5 sets from empty bar - rest as needed
B. Push Press - build to an easy triple in 3 sets max - rest as needed
C. Split Jerk - build to a tough single in no more than 5 sets max - rest as needed

Training Outcome:
A. Press - 5-3-3-1-1: 115-145-160-175-190(f)
B. Push Press - 185-225-225
C. Split Jerk - 185x3, 225x3, 255x1, 270x1, 285(f)

Notes:
Really had a hard time getting going this am. The second set of 225 on the PP felt easy. I wasn't into it mentally the first time. Would have liked to go up another set or so, but I wanted to at least have a decent SJ. 270 went up really easy, but I lost my mental mojo for 285. Probably should have only went up 10# instead of 15#.

PM WOD:
part 2:
A. 10 chin ups; rest 45 sec x 8
+
B. Running clock burpees (on the minute)
+
C. GHD sit ups; 3 sets of 25 unbroken; rest 2 min

Training Outcome:
A. 10 Chin-ups (Supinated) x 10 sets with 45 sec recovery between
B. 17 + 15; 18 in 18:08
C. as Rx'd

Wall Balls, Pull-ups, Sit-ups

Monday 5-16 OPT Day 178:

TRAINING:
for time:
100 wall balls
100 chin ups
100 sit ups

Training Outcome:
TT as Rx'd: 13:47

Notes:
WB: UB (paused at the top after reps 75, 81, and 87 but I never set the ball down) (3:05ish)
CUs: (pronated) 10*-10*-10*-11-11-10-10-10-9-7-1-1 (10:15ish)
SUs: UB (13:47)
Push-ups: (after time) 100...maybe 110. Lost count in the middle talking to Daniel.

Hang Power Cleans, Muscle-Ups AMRAP, 2K Row

Friday 5-13 OPT Day 177:

TRAINING:
A. Hang Power Clean - 3 x 3 @ 80% effort; rest 2 min
B. AMRAP Muscle Ups; rest 3 min x 4
C. Row 2K - if feelin it, go for it, if not, back off

Training Outcome:
A. 135-185-215-230-240-250 (2+1)-260 (2+1)-275(x1)
B. 8-6-6-5-4-(1+10 Ring Dips)
C. 200 SDLHPs in 4:24

Notes:
I went for the 3rd rep on the 250 and 260 but couldn't quite get it. The 260 was closer than the 250. I almost had my elbows through to catch it. Had I dropped into a squat clean I think I would have had it. I pulled it high enough.

Did an extra set of MU with about 2min recovery trying to get to an even 30 MUs but only got 4 UB. Did an extra to round things off.

I paused at 125 and 170 of the SDLHPs and lost a little bit of time.

Deadlift 3x3 @ 80%, Clapping Push-ups, Deadlift + Push-ups + Box Jumps, 6-pt. Burpees and Jogging

Thursday 5-12 OPT Day 176:
 
TRAINING:

A. Dead Lift - 3 x 3 @ 80%; rest 2 min
B. Clap Push Ups - 10 reps x 3; rest 1 min
C1. Dead Lift @ 10X0 - 155#/100# x 6; rest 2 sec
C2. 9 push ups; rest 2 sec
C3. 12 box jumps - 24"; rest 3 min x 3
D. Row 1 min @ 90%; Row 1 min @ 50% x 5 (runs)
(control your breathing in row work - practice keeping breathing high and pace high withotu redlining)

Training Outcome:
A. 135-225-315-365-405-405-405
B. as Rx'd
C1-C3. as Rx'd
D. Subbed 1min 6-pt Burpees and 1min of Jogging around the weight room.
(Burpee reps: 15-16-16-16-18)