Monday 5/11 - OPT Repeats - Day 57

Warm-up: RPR, Mobility Work, Movement Prep

AM Training:

5 Rounds at 90% RPE of:

20 Dips

20 Pull-ups

20 GHD Sit-ups

20 Body Squats

20 GHD Extensions

rest 2 min b/t sets

Total time (including rest periods): 31:15 (compared to 29:00 in 2010)

Notes: All PUs were UB this time around. I did Ring dips (both UB) on the first 2 rounds but switched to Bar Dips for rounds 3-5 due to my shoulder feeling a little janky...all UB. The worst part of the whole thing was, by far, the GHD sit-ups!!! I also did legit GHD Extensions in which I contracted the hamstrings, not just straight leg back extensions.

PM Training: Deload Week

A1. Back Squat - 3 x 8 @ 185-205-225

A2. HPC - 3 x 8 @ 115-125-135

B1. 20# Med Ball Slams - 4 x 15

B2. Hollow Rocks - 4 x 15

B3. Alternating Reverse Lunges - 4 x 10 (total)

B4. Farmer's Carry - 4 x D/B @ 80#/hand

Friday 5/6 - OPT Repeats - Day 56

Warm-up: RPR, Mobility Work, Movement Prep

AM Training: Aerobic Power

3 Rounds of:

12 UB Power Snatch - 115#

90 sec Airdyne @ 90% RPE (averages approximately 25 Cal)

rest 5 min

3 Rounds of:

12 UB Push-Press @ 125#

90 sec Burpee Broad Jumps @ 90% RPE (15-15-15)

rest 5 min

5 sets of: (only did 4)

15 KTEs

rest 10 sec

15 Push-ups

rest 10 sec

Notes:

This was a good one. Definitely pushed me. I also bailed on the 5th round of the last metcon. I was way off the rest Rx. The KTEs were pretty broken after the second set. It became a slog fest and I didn't want to be wrecked for the DL AMRAP later in the day.

PM Training:

A1. Deadlift - 5-3-1+

135-225-275-315-355-405 (x10)

A2. Push-Press - 5-3-1+

45-95-115-135-155-175 (x5)

B1. 4-way Band Separates - 2 x 10 at each position

B2. GHD - 2 x 10

B3. Goblet Squats - 2 x 10 @ 53#

Wednesday 5/6 - OPT Repeats - Day 55

Warm-up: RPR, Mobility Work, and Movement Prep

AM Training:

A. Halting Snatch Grip DL @ 1113 x 3 reps

135-185-225-275-295-315-335

B. Halting Clean Grip DL @ 1113 x 3 reps

365-385-405

C. Bench Press x 3 reps

95-135-165-185-195-205

PM Training:

A1. Bench Press - 5-3-1+

45-95-135-145-165-185 (x10)

A2. Body Rows - 3 x 10

B1. Power Clean - 5-3-1+

95-115-135-165-185-205 (x15)

B2. GHD Sit-ups - 3 x 10

C1. Push-up Circuit - 2 x 30

C2. Rear Elevated Split Squat - 3 x 10/leg

C2. Box Jumps (Tire) - 3 x 10

D. 10 min Run

Monday 5/4 - OPT Repeats - Day 54

Warm-up: RPR, Mobility Work, and Movement Prep

AM Training:

5 min of work @ 80% RPE; 4 sets

10 Burpees

10 Russian KBS - 70#

20 Double Unders

10 DB Rows - 45#

rest 4 min

1. 3 rounds

2. 2 rounds + Burpees + KBS + DUs

3. 2 Rounds + Burpees + KBS

4. 2 Rounds + Burpees + KBS (9 in time, 10 in 5:01)

PM Training w/ the Fam:

A1. Back Squat - 5-3-1+

275-295-315 x 21 (belted)

A2. SA DB BP - 4 x 10/Arm @ 45#

B1. HPC - 5-3-1+

155-175-195 x 5-6

B2. Med Ball Slams - 3 x 15

C1. Rear Elevated Split Squats - 2 x 10

C2. Box Jumps (to tire) - 2 x 10

C3. Farmer's Carry - D/B @ 75#/hand x 2

D. 10 x 40yd Sprints; rest/walk back

Friday 5/1 - OPT Repeats - Day 53

Warm-up: RPR, Mobility, and Movement Prep

Training:

A1. Front Squat @ 30X0; 2-3 x 7; rest 10 sec (3-4 belly breaths)

3 x 245-250-255-260-265-270-275

A2. Back Squat @ 30X0; AMRAP x 7; rest 2 min

10 x 245-250-255-260-265-270-275

A3. L-Pull-ups @ 31X1; rest 3 min

5-5-5-5-5-5-5

B. Hang Squat Clean - Build quickly on the minute to a heavy single with perfect form

95-135-155-175-195-205-215-225-235-245

C1. Mixed Grip Chin-ups @ 30X0; 4 x 4

as Rx'd

C2. CTB Chin-ups - 10 AFAP x 4; rest 2 min

10, 10, 10, 5-3-2*

Notes: 

A1-A3 ended up being a pretty solid workout. I DID NOT stick to the cadence. I wanted to push the loads and reps a little more this time around. I felt like I could have hit 20 at 275 on BS if I wanted to. FS felt good up through 275 and I thought about pushing to 280-285, but I had already been there waayy too long and had more to do. That and I wanted to be able to walk later.

L-pull-ups weren't bad at all. Hang SC was a little lack luster. I was smoked from the FS/BS so all things considered I guess it wasn't bad. 245 seems to be my sticking point for now. I dropped off the bar on the 4th set of my CTB pull-ups due to my hands feeling like I was about to tear a callous. I had it in the tank to hit 10 reps, but tearing a callous is just not an option at this stage of my life.

PM Workout with the Fam

A1. DL - 3-3-3+

285-315-355 (10)

A2. Push-Press - 3-3-3+

135-150-165

B1. Goblet Squats - 3 x 10 @ 53#

B2. GHD - 3 x 10 @ 25#

B3. 3 Position Band Circuit - 3 x 10 at each Position

C. Jump Rope - 4-5 x 50 skips

Wednesday 4/29 - OPT Repears - Day 52

Warm-up:
RPR, Mobility, Movement Prep

Training:

A1. Seated BB OH Press Wave-load - 6,4,2,6,4,2 @ 31X2; rest 3min

45-65-85

105-115-125-115-125-135

A2. WTD CTB (NG) Chin-ups @30X2; 4-5 x 6; rest 3min

BW-9#-13#-18#-26#-35#

B. HR Push-ups and CTB PUs

HR PUs - 30-20-10

CTB Pull-ups - 20-15-10

Time: 9:40ish

PM Training:

A1. Bench Press - 3 x 3+

135-155-175 (x6)

A2. 3-position Band Separates x 5-10 in each position. 

(Red Band)

B1. PC - 3 x 3+

95-125-155-170-190 (x 15)

B2. GHD Sit-ups - 4 x 10

C1. Push-ups - 2 x 30

C2. SLDL - 2 x 10/leg @ 44# KB

C3. Reverse BW Lunges - 2 x 10 (5/leg)

Conditioning: 10 min Run at the track (mile in 8:53)

AM Notes:

I mostly stuck to the rest periods, but also got caught up grading and responding to emails between sets. I was pleased with the pull-ups. The set at 44# was not as Rx'd. My chest was not pinned against the bar, but I did hold it at the top for 2 seconds before the descent.

Press felt pretty good. Wasn't sure how it would go in the beginning when I first started. It felt a little wonky, but by the end I was wishing I would have pushed it a little more. I did do a single at 145# that wasn't hard, but I got out of my grove and sat around too long before it. I had almost moved on mentally.

I just slogged through the HRPU and CTB Pull-up couplet. My hands were pretty raw and I need to file down my callouses. I cut all sets up due to the threat of tearing a callous. I'm older and wiser now and am not about that life anymore. I'd rather break it up and get a slower time than tear a callous and have to accommodate for or train around it.

PM Notes: I'm really enjoying training with the family and lifting with Cael! They are all getting yoked!

Liberator Challenge Family Workout

Warm-up:

RPR, Movement Prep

Liberator Challenge WOD:

4 rounds of:

12 KBS (Russian) - 1.5 pd

12 Tricep Extensions - 1.5 pd

24 Alternating Goblet Reverse Lunges - 1.5 pd

24 Russian Twists - 1.5 pd

Time: 6:52

Notes: 

Good little WOD. I did forward lunges on the first round and then switched to reverse lunches. Note-to-self...reverse lunges are much faster. The Russian Twists were the hardest part.

Monday 4/27 - OPT Repeats - Day 51

Warm-up: 

RPR, Mobility, and Movement Prep

ack

AM Training:

A1. Hang Squat Snatch (above the knee) - 3 x 3; rest 2-3 min

45-65-85-105-125-135-145

A2/B. Back Squat - 5 x 3 @ 30X1; rest 3-4 min

WU Sets: 45-95-135-185-225-275 x 3; 315 x 2, 340 x 1

Work Sets: 365-385-405-385-365(x5)

C. Omni Toes to Bar - 5 x 12; rest 1 min

As Rx'd

PM Workout with the Fam

A1. BS - 3 x 3

235-260-290

A2. SA DB Bench Press - 3 x 10/arm

B1. HPC - 3 x 3

145-165-185

B2. Med Ball Slams - 3 x 15

C1. Rear Elevated Split Squats - 2 x 10/leg (bwt)

C2. Box Jumps - 2 x 10 (on tire)

C2. Farmer's Carry - D/B @ 70#/hand x 2

D. 40 yard Sprints x 10; walk back

Friday 424 - OPT Repeats - Day 50

Training:
A. Power Clean Waveload - 3,2,1,3,2,1,3,2,1,3,2,1;

Wave 1: 205-220-235 (-15)
Wave 2: 215-230-245 (F x 3; pulled it high enough, just couldn't force myself to get under it and rack it...)
Wave 3 (HPC): 225-240-255-265 (F x 2)

rest 2 min

B. 10 burpees AFAP; rest 40 sec x 5

Each set of 10 took approximately 20sec of work; rest as Rx'd

D. 10 --> 1 of:

Wall Ball - 20#

Russian KBS - 70#

Time: 3:57 (compared to 4:20 in 6/2010) 

C. Row 1K‬‪ ‬‪Training (Sub 100 45# BB SDLHP)...still yet to do...maybe later

Notes:

Just don't feel like I have the sustained repeatability like I used to on the top end. Maybe I need to train in those ranges more often in order to improve the neural efficiency of it. Just hard to train it all.

I am pleased with the Finisher WOD. That's a decent PR. And felt like I could have pushed the pace a little faster if I had to do it all over again.

Planning on hitting Cael's sets today on PP, DL and Aux work.

Tuesday and Wednesday 4/21 & 4/22 - Liberator Challenge WO and OPT Repeat - Day 49

Tuesday 4/21 - Liberator Challenge WOD

5 rounds of

10 Push-ups

10 Body Squats

10 Planks - Knee to Opposite Elbow

10 Burpees

10 KBS

10 Body Rows

20 Lunges

Time: 12:24

Wednesday 4/22 - OPT Repeat Day 49

A. 20 min at Z1-2 on Exercise Bike

B1. Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed

45-95-135-165-185

B2. Strict Pronated Chin Ups - build to a 1RM; rest as needed

BWx3; 35x3; 55x1; 75x1; 95x1; 105x1ish (not quite chin over...more at)

rest 10 min

B1. 85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed

85% of 185: 155# x 8 reps

B2. 85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed

85% of 100: 85# x 3 reps (+1 compared to 2010)

Notes: Lib WO was pretty good. Lunges were a bog though. Don't really want to talk about the BP...it was abysmal. Chin-ups were supposed to be Pronated, but I misread and thought they were supposed to be supinated so I opted for NG since I cannot do supinated on our bars. Still got work in though.

PM:

Completed work sets with Cael on BP (165x10) and PC (185x5); then we ran for our 10 min again this week.

Monday 4/20 - OPT Repeats - Day 48

Warm-up:

 RPR, Mobility, Movement Prep

Training: 
A. Build to a tough 1 in the back squat - high bar @ 40X0
WU: 135-185-225 x 3; 275x2

315-345-365-385-405-425 (+60 from 2010)

rest 10 min

B. Take 85% of this score and perform AMRAP @ 40X0 (the X in this amrap test is intent and not speed, weight may just get there but NO rest at top and adhere to lowering speed)

85% of 405: 345 x 6 @ 40X0 (same reps at +30#)

rest 10 min

C. DB Split Squat @ 3010; amrap/leg @ 1/3 BWT per hand with DB's -1 set per leg; rest 2 min b/t legs(warm up to get to this weight by performing a few reps before hand with increasing loads)

70# DB Split Squat AMRAP: 15 Left Leg, 15 Right Leg (15 less per leg...not sure if I stuck to the cadence in 2010 or I was just being a wiener this time around...but dang...I wouldn't think I was 15 reps worse than 10 years ago!!!)

D. Sorensen test - amsap - 1 attempt (get into your back extension machine, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible WITHOUT lowering from the table top position at top)‬‪

Sorensen test AMSAP: 120 seconds (+40 seconds compared t0 2010)

E. Bonus Finisher WOD

20 -> 1 of

Russian KBS - 70#

Push-ups

Time: 13:25

Notes: 

Pleased with the BS portion, confused about the Split Squats, Pleased with Sorenson...should have pushed longer...that finisher was rough on the grip!

Saturday 4/18 - Aerobic Capacity - Airdyne Intervals

Warm-up:

RPR, Mobility, Movement Prep

Training:

Exercise Bike Intervals

10 min @ Z1

22 min @ :30 sec hard pace; :30 sec spin

10 min @ Z1

Friday 4/17 - OPT Repeats - Day 47

Warm-up: 

RPR, Mobility, and Movement Prep

Grider
Phase 1 - “3-RM Snatch & AMRAP Burpees”

Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.

- The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.

- The remaining 7 minutes of Phase 1 can be used to score as many points as possible.

- Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.

Example – Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.

*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 - “Ten Minute Capacity Test”

Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:

- 4 Minute Row (for Calories) - Sub Burpees for calorie rows
- 3 Minutes of COVP Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk

Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.

The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.

Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 +Training for Monday 10-11:

Outcome:

Phase 1: 155# x 3 on Snatch + 41-42 burpees = 191-192 (same or minus 1 compared to 2010 @ 185 + 7)

Phase 2: 58 Burpees (-10) + 57 COVP Pull-ups (+4) + 30 BS @ 205# (+8) + 10 PP @ 135# (-5) = 155 total reps (compared to 158 in 2010)

Total (Phase 1 + Phase 2): 191-192 + 155 = 346-47 (compared to 350 from 2010)

Notes:

Overall reps were pretty comparable. However, my snatch was pretty low, Burpees in the 4 min were less...but possibly because I had already done almost 50 right before that. After transitioning b/t movements, my rest times were probably more like 1:30 - 2:00 min instead of 1 min

Wednesday 4/15 - OPT Repeats - Day 46

Warm-up:

RRP, Mobility, Movement Prep

A. 20 min @ Z1 on the Exercise Bike

Halting DL Variations @ 1113

B. Snatch Grip DL

135-185-225-250-275-295

C. Clean Grip Variation

335-355-375

D. 21-15-9 of

DL - 225#

Med Ball Slams - 20#

HR Push-ups

Time: 4:09ish

PM: 10 min run with the Fam

Notes: 

Didn't really pause in the middle, just pulled slow and controlled trying to feel the positions. Subbed out KBS for the Med Ball Slams. The HR push-ups buried me. I was at muscle failure waaayyy before metabolic failure. I wasn't breathing very hard at the end due to it taking me so long to finish the Push-ups.

Monday 4/13 - OPT Repeats - Day 45

Warm-up:

RPR, Mobility, Movement Prep

Training:

A. Front Squat @ 30X2; 3,2,1; rest 5 min

WU x 3 with 30X2: 45-135-185-225-255
Work Sets: 285-315-345 (+35 from 10/8/10)


B. CTB Chin Ups - 15 fast x 3; rest 2 min

15-15-10+5 (rested longer than 2 min)

C. Row Sprints; 15 sec @ 110% effort; rest 2:45 x 3‬‪ ‬‪‪

Subbed Exercise Bike in the Garage @ same Rx.

PM: 10 x 40yd Sprints with the Fam

Notes:

I can tell I'm definitely stronger at the strength lifts, but do not have the repeatability/engine for the PUs like I used to or the technical efficiency for the Oly lifts compared to 10 years ago. Not sure if it is due to mobility or desire.

Sunday 4/12 - Aerobic Capacity - Airdyne Intervals

Training:

10 min @ Z1

21 rounds @

:30 seconds hard pace

:30 second spin

10 min @ Z1

Friday 4/10 - OPT Repeats - Day 44

Warm-up:

RPR, Mobility, and Movement Prep

Training:

A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min

Rd 1: 185-195-205-215
Rd 2: 185-195-205-215

B. Clean Pulls - 2 sets x 2 reps: rest 3 min

225-245-265-295-305-325

C. Snatch Balance @ 60%; 2 sets of 3 reps; rest 2 min‬‪ ‬‪

95-125-135-135-135

Notes: 

Overhead just isn't where it used to be...and my motivation is waning a bit having to go it alone all the time. But, I'm grateful for the opportunity and a healthy body. I can grind this out.

Wednesday 4/8 - Tire Flips and Sledgehammer Swings

Warm-up: RPR, 5 min Jump Rope, Mobility, and Movement Prep

Training:

A. 50 Tire Flips for time (in weight room)

Time: 4:09ish

B. Sledgehammer Work

5 sets of 5 rounds of 

Low Swing Right (transverse)

High Swing Right

Low Swing Left 

High Swing Right

rest 1 min between sets

C. Jogged 10 min with the kids later in the day

Monday 4/6 - OPT Repeat Day 43

Warm-up:

RPR, Mobility, and Movement Prep

Training:

A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min

Rd 1: 135x2, 145x2, 155x1, 165x1
Rd 2: 135x2, 145x2, 155x1, 165x1, 

B. Snatch Pulls - 2 sets x 2 reps: rest 3 min

B. 225-245-265-285 (used straps)

C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min‬‪

45-135-185-225 x 3; 275 x 2, 315x1, 355x1, 385x1, 415x1, 415x1

(plus 10# from last week)

AFTERNOON 

10 40yd Sprints; walk back

Sunday 4/5 - Conditioning

Warm-up: See first 10 min

Training:

40 min on the Exercise Bike

10 min @Z1-Z2

20 rounds of 30sec hard pace, 30 sec Spin

10 min @Z1-Z2