OPEX Being - Week of 1/19 -1/23

Monday 1/19- OPEX Being 

A. back squat @30X0; 5, 4, 3, 2, 1; rest 3mins

WU: 135-185-225-275-315 x 3's

WS: 335(5)-355(4)-375(3)-395(2)-415(1)

B. emom – hang power snatch TnG x 5 95/65# – 5mins

95-95-95-95-95

C. emom – PS 115/75-135/95# 1. 1. 1. 1 – 5mins

115-125-125-135-135

D. emom – PS 1. 1 pick your start and build per min – 5mins

145-155-165-175-185

E. 3mins max DU

Total: 194 in 3 min, 200 in 3:05 (Strung 101* DUs UB w/in 1st min, then sets of 20, 21-23-20-14-6)

+

21, 18, 15, 12, 9, 6, 3 for time of:

No-PU-Burpee-Box Jump (little box)
pushups not HR

Time: 9:06

Notes: 415 is heaviest single I've done in a while, 101 UB DUs is a PR

Wednesday 1/21 - OPEX Being 

A. 1 SJ every 30sec from blocks 65% of 1rm – 3mins

185-185-185-185-185-185-185

B. 1 paused SJ every 30sec from blocks 70% of 1rm – 3mins 2 sec pause in bottom of dip drive

200-200-200-200-200-200-200

C. SJ from blocks start at 75% of 1rm add 10# every 90sec until max (*for the day)

215-225-235-245-255 (+10 from last time)
+
9min amrap
3 thruster 95/65#
3 TTB
increase reps by 3 every round

Outcome: Got through 18 reps on each

Notes: Taking baby  steps on the SJ...put on 265 and stood up with it. Could tell I had mentally switched gears so I didn't even attempt it...trying to build confidence as much as strength...

Friday 1/23 - OPEX Being 

A. heaving snatch balance build to a tough perfect single in 8mins

45-95-115-135-(145-155-175-185-200-210)

B. hang snatch build to a max in only 5 attempts in 12mins you may warmup as much as you want

95-115-135-155-175-(185-195-205-215-225)

C. death by (power) clean and jerk 135#

Rounds: 10 + 5 in the 11th minute
+
12mins 80-90% effort
Row 200m (20 SDLHP w/ 45# BB)
AD 20cals (20 Burpees...and they sucked. Just tried to survive them)
10 box step ups 24"

Rounds: 4+20 SDLHP + 10 Burpees

Notes: felt like I had more in me on the Heaving SB but ran out of time. I missed on 220# but think if I wasn't rushed and thinking anout what was next and needing to move on so I didn't run out of time, I could have gotten it and maybe a little more. I was shooting for 225 today. Far cry from my best ever at 300#.

225# on any variation of Snatch is a recent PR. Last time it hit 225# in a Santch variation was a Hang Power version last year sometime and I used straps. This time was a full version with no Straps. Not apples to apples, but the closest comparison I have. Would really like to hit 230-235 again at some point.

OPEX Being - Week of 1/12 - 1/17

Monday 1/12 - OPEX Being 

A. BS @30X1; 2, 2, 2, 2, 2; rest 2-3mins

135-225-275-305-325-345-365-385-405x1-405x1

B. Hang Snatch 2, 2, 2; rest 3mins

95-135-155-165-175-185

+
10min AMRAP (in garage)
60 bar facing burpees - aim for 5 min

30 OHS 120/90# - aim for 1 min

10 MU - go for it remainder of time

1 Round + 2 BFBs

(Compare to 5/18/11 of 60 BFBs + 30 OHS + 8 MUs)

Notes: had to leave and do sub plans after squats. Finished Tester in garage. Couldn't feel my hands by the end...

Wednesday 1/13

A. PC build to a max in 10mins

WU: 45-95-115-135

WS: 185-205-225-240-255-265(miss) (255 @ 10min mark; attempted 265 at approx 12 min)

rest 3mins

B. PC amrap 4mins 90% of A - 1 rep q 10 sec

90% of 255# - 230# x 17 in 4 min, (30 reps in 9:45)

rest as needed (10 min)

4 min cap – 5 rounds for time:
8 clean and jerks 95/65#
35 DU

Total Rounds: 3+8 PC/J (1st round was in :52 sec. All PC/J UB, DUs UB for first two, then 20+15 ish on last 3 sets. Really lost time b/t transitions and on latter rounds of DUs - breathing too much I guess)

Finished last two rounds in 7:11 (3 min to do 1.5 rounds...cruise control was apparently on.

Notes:
Really sucked it up on the PC today. Not sure what the deal was. I really thought I would be around 275#. Felt like I had no jump and the weight was too far forward on the first pull. Felt like my butt rose too fast causing the weight to move away during the jump phase. 

Need to remember to maintain big toe contact and flare knees to stay more upright during the pull.

At home in garage...

4min 80% effort:
10 box jumps 24/20″ sd
10 kbs 1.5/1pd

Rounds: 4+ 8 BJ...finished round in 4:23

Friday 1/16 - OPEX Being 

PS 3, 2, 1, 1; rest as needed

95-115-135(3)-155(3)-175(2)-185(1)

+

10mins as many reps as possible:
75/45# Snatch, 30 reps
135/75# Snatch, 30 reps
165/100# Snatch, 30 reps
210/120# Snatch, as many reps as possible

Reps: 30-30-9 (finished 30 reps @ 165# in 18:42)

Saturday 1/17 - OPEX Function 

A. Build to a tough 5 on DL

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

B. Strict COVP Pull/Chin-ups - 4 x 10

10-10-10-10

+

21-15-9

Russian KBS - 55#

Burpees

Time: 2:56

+

10 min of:

10 Goblet Squats - 70#

10 Ball Slams

5 Broad Jumps

HS Walks - AFAP

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 12/29 - 1/3

Monday 12/29 - OPEX Being

A. snatch build to a tough TnG double in 12mins

Loads: 95-115-135-150-160-170-180-190 (1+f)

B. FS build to a tough triple in 10mins

Loads: 225-250-275-295-315 (2)*

C. 1-10 unbroken CTB chin ups for time

Time:  39-42:24^ (3:24 with broken set) 

Attempted and completed a set of 10 UB CTB after logging time and making notes at 45:44 mark (6:44 as Rx'd)

D. 1-10 unbroken HSPU for time

Time: 10:13 very broken...

Sets: 1, 2, 3, 4, 5, 6, 6+1, 4+3+1, 5+3+1, 4+3+3

*Note: racked FS after 2 reps. Might have been able to hit a third, but I didn't want to redline today. Still sore from Saturday. Can also tell I'm a little lighter and hadn't hit that pattern for a while. Felt sort of rusty and awkward.

^Note: fell off the bar after rep 8 of set 10 around 3:12 mark. Finished 2x2 afterwards...

Tuesday 12/30 - OPEX Being

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

Loads: 95-105-115-125

B. PC and SJ build to a max in 15mins

135-165-185-185-205-205-215-215

Work sets: 225-225-225-225-225-225-225-225-225-225

C1. Wtd dip 2-3; rest 30 sec x 4

Loads: BW-30-60-70-80-90

C2. 3-stop Pull-ups x 3, rest 3 min

Narrow Pro, Narrow Sup, Wide Pro, Narrow Pro, Narrow Sup

+

10 min AMRAP of 

10 Russian KBS  - 55#

Front Rack Loaded Carry D/B - 135#

Rounds: 10 rounds in 9:45ish...loaded BB and put it away and then finished one more round of KBS by the 11:00 mark.

Wednesday 12/31 - OPEX Being

3 sets 80% 90% 100% effort:

50 SDLHP - 45# BB (UB, UB, UB)

10 DB SA push press 60/40# Right (UB, UB, UB)
20 box jumps step down 24/20″ (Slow & Steady)
10 DB SA push press 60/40# Left.  (UB, UB, UB)
80 DU (4-26-25-15, 24-26-30, 35-15-10-20)
20 DB snatch 60/40# alt hands per rep (10-10, 12-8, UB)
20 GHD situps (10-10, 12-8, UB)
rest 5mins

1. 7:50 (should've started slower on set 1)

2. 7:27

3.  7:45 (DU's killed me. BJs I endured...Everything else was UB. 

Friday 1/2 - OPEX Being

A. emom – back squat @20X0 2-3 55% of 1rm + chains or bands – 12mins

Loads: 275-275-280-280-285-285-290-290-295-295-290*-300-300

*forgot to add 10# on right side so I slapped it on and did my last two.

+

For time:

20 back squats 225# - :55 (:43)

40 T2B - 2:55 (17UB up front) (3:08)

60 (American) KBS - 70# 7:42 (started at 3:06, 10-7-8-8-3-3-4-4-5-3-2) 

Time: 7:42 (7:11* on 7/25/14)

*see note/logistics on blog

rest as needed

20mins Z1 AD

As Rx'd 

Saturday 1/3 - OPEX Being (from blog on 1/2)

3 RFT of:

15 AKBS - 70#

15 Birpees

Time: 3:47

Notes: this was a hotel WOD. Done with 5 min notice/prep in the room.

OPEX Being Week of 12/21 - 12/28

Sunday 12/21 - OPEX Being/Will

A. 30 MU for time - 2 scores (1. # UB up front, 2. Total time to complete)

1. 5 (PR?)

2. 10:00-01 (recent PR)

B. 7min amrap:
3 T2B
3 PC and S2O 135/953
increase reps for both movements by 3 every round (i.e. round 2 is 6T2B, 6PC and S2O)

3/3-6/6-9/9/-12/12-15/7(finished last 8 after time)

Note: Started breaking TTB and PC/PP on sets of 9's

Monday 12/22 - OPEX Being

A. snatch build to a max in 10mins

45-95-115-135-150-160-170-180-190-200

B. take 77% of A complete 25 reps for time snatch

155# x 25 reps - 6:25

+

8min amrap: (short Nate)
2 MU
4 HSPU
8 American KBS 2/1.5pd

6 rounds

Tuesday 12/23 - OPEX Being

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

95-135-165-195-205-215-225-235-245

B. Power clean 7 x 1; rest as needed go for something if feeling it

135-165-185-205-215-225-235-245HPC-265HPC

C. Close grip bench press @30X0; 3-4×3; rest 3mins

135-165-185-200-215 (2)

+

Row 500m @2k PR pace
rest 3mins x 5 all rows same pace

rest 5mins

AD 90sec 90% aero
rest walk 3mins x 5

Friday 12/26 - OPEX Being

A. Back Squat - 65% EMOM for 10 min

275-275-275-275-280-280-285-285-290-290-290

For Time:

30-20-10 rep rounds of

1. BB FR Walking Lunges

2. HSPUs 

Time: 16:09*

Note: HSPUs buried me...and I broke my pinky toe on first rep! Probably should've scaled down. WO became a slog instead of a burner...

Airdyne @ Z1 - 20 min

Saturday 12/27 - Saturday Tester

5 RFT of

 7 DL - 325#

7 Burpees 

(3:16 on 9/17)

Time: 3:33*

Note: On pace until last set of DL. Quads were spent. Broke last set of DL 2+1-1-1-1-1

Rest 10 min

10 min @ Z1 of:

6 Bar Dips

9 Russian KBS - 70#

12 Ab Wheel

Rounds: 7 rounds + 6+9+2

Note: Finished through 10 rounds in 14:53

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 12/8 - 12/12

Monday 12/8 - OPEX Being

A. 1 snatch every 30sec for 10min 65% of 1rm

135 x 5, 140 x 5, 145 x 5, 150 x 5

B. back squat to a tough triple in 10mins

225-275-315-335-355-375-395

C. 30 burpee (bar) MU for time

Approximately 9 min - bailed on Burpees after rep 4. Used straps over bar to protect torn callous.

+

12sets 90% effort
4 pistols alt legs per rep
6 CTB chin ups
8 box jump sd 24"
rest walk 1min

Wednesday 12/10

A. Power clean cluster 1. 1. 1; rest 10sec/rest 3mins x 5

(135-185) 205-215-225-235-245

B. PC x 1/SJ x 2; rest 90sec x 6 moderate weight

185-195-205

C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 73% of A

175

+
90% effort keep track of reps for each set
30sec max KBS - 60# (17-16-16-16-16-16)
30sec max DU (32-32-32-32-32)

30 sec max SDLHP - 45# BB (23-23-23-23-23)

Friday 12/12 - OPEX Function/Being

A. KBS, Russian – 30 seconds/30 seconds rest x10 – for total repetitions

200 reps @ 70#
B. Strict pullups – 5×5-8 

6-6-7-6-6
C1. Farmers walk – 3x100m – HEAVY – no rest

70/hand
C2. GH hip extension – bodyweight – 3×8-15 – no rest

15-15-15
+
Airdyne 30 seconds – 90%
Airdyne 30 seconds – Z1 Spin
x10
Rest 2 minutes
x2