Training for Week of 11/16 - 11/20

Monday 11/16
A1. 10 Back Squat; rest 1 min
135x5-225x10-275-295-315-335*-355* x 9
*belted - time to reduce reps to 8's on strength days - add 5#/set
A2. WTD Pull-ups x 3-4; rest 2:30-45
BW-40-50-60-70-80x3
+
Conditioning WOD
5 RFT of (25 min time cap):
200 m run w/ 20# Med Ball
10 Burpee T2B
20 Ab Mat Sit-ups* (used yellow pad)
Time: 18:02

*Notes: time to switch reps to sets of 8

Wednesday 11/18

Strength: 15min
1 x 10 Snatch Grip Complex
5 x 2 x 75% Hang Snatch
95-115-135-155-155-155-155-155
Conditioning:
10min cap rest remainder if finish early
“Fran”
21-15-9
Thrusters 95/65
Pullups
Time: 2:45
10min Cap
“Jackie”
1000m Row
50 Thrusters 45
30 Pullups
Time: 6:54

Friday 11/20
A. 5 FS EMOM for 10 min @ 65% - 220
B. 1 HPC + 3 Jerk; rest 90 sec starting at 60% of 1RM add 5% each set.
135-155-170-185-200-210-220*
HPC only - 235-250-260-275
*single Jerk
+
50*-40*-30-20-10 for time
DUs
Sit-ups
Time: 7:21*
Broke twice on 50, once on 40, UB on the rest. Abs were cramping up so I couldn't power through as planned. Had to lay flat and get them to release a few times.

Training for Week of 11/9 - 11/13

Monday 11/9

A. 4 BS @ 285 q :50 x 20 rounds
135-185-225-265-285 x 4 x 20*
*5 reps on 20th set - 81 reps x 285 = 23,085 total pounds moved in < 20 min
+
Conditioning: 
4 RFT of
12 Thrusters - 115#
200m run (4.5 Down and back) - One of the trip D/B approx 47-48 big paces
Time: 7:36

Wednesday 11/11p
W/U - 1x7 BB complex
A. Clean & Jerk - 3x50%, 2x60%, 1x70%; rest 1 min
135-165-195
Work sets - 8 x 1 starting @ 80%; increase 10 # each set until fail on Jerk. Continue neither Clean; rest 1 min
215-225-235-245*-255-265-275-285(DNA)-225 (C+J)
*DNA the 255# on Jerk. Hit cleans fairly easily up to 275. Only picked up the 285, but didn't attempt the clean.
+
Conditioning - 15 min time cap
For time*
30 Box Jumps - 24" - stay moving 
30 PC/J - 135# - feel it out - 15 UB, 5-5-5 (2:14)
30 Box Jumps - 24" - stay moving
30 PC/J - 135# - stay moving.        
Time: 13:22
*flipped order to start w/ PC/J. Did singles on last two sets of 5 on first Grace.

Thursday 11/12
20 min AMRAP or 5 rounds of:
8 HSPUs - UB, UB, UB, UB, 3+2+1+1+1
5 Bar MUs - UB, UB, 3+2, 4+1, 3+1+1
320' Farmers Carry - 70#/hand
10 Burpee + KB HP - 55#
Rounds: 4+ HSPUs + 3 BMUs in 20 min
Finished 5th round in 23:37

OPT: Week 14, Day Three

Friday 9-20 

TRAINING:A. 1 1/4 front squat 3-5x5; rest 2 min
95-135-185-235-245-255-265-275(4)
B. Front rack barbell reverse lunges; 20 continuous alt'ing steps x 4; rest 2 min
135-135-135-135
+
15 unbroken KBS 2 pood
Run 200m @ 90% (Garage Door to Pole before Ditch - walk back)
rest 3:30 x 6
as Rx'd