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#

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

Week of 7/3 - 7/9 - Mad Cow Cycle 2, Week 4

Monday 7/4

A1. BS x 5 @ 45-95-135-185-215-240-265-285-310

A2. Band Work + BB Rows x 5 @ 1X13 @ 95-135-115-135-

B1. PC x 5 @ 95-135-165-170-175-180-185

B2. BB Press x 8 @ 45-65-85-105-105-105-105

C1. Ab Wheel x 14

C2. Kneeling Hip-thrust Throws x 5

C3. Fat Bar Timed Hangs - 30-45sec

D. 5 rounds of:

20 KBS @ 70#

Sprint 5-10-5 ladder

Rest 1 min

Wednesday 7/5

A1. BS x 5 @ 45-95-135-185-215-240-265-265

A2. Wtd PUs x 5 x 4 @ 70# + 4-4-3 (31 reps)

B1. Clean Pulls x 5 @ 95-135-170-185-200-215

B2. Scap Pull-Downs x 10/side (Green Band)

B2. Wtd. Push-ups x 10 @ BW-10-20-30-40-50

C1. Yoke Carry D/B @ 275# x 6

C2. Ball Slams x 10 @ 20#

D. 5 rounds of BB Complex @ 95#

5 rows

5 DL

5 HPC

5 FS

5 PP

5 BS 

Rest 1 min b/t sets

Friday 7/8

A. BS x 5-5-5-5-3-10 @ 45-95-135-185-215-240-265-285-320-265

B. PC x 5 @ 95-135-165-170-175-180-190-175

C1. Band Work + Ring Rows x 14

C2. HS Holds x 1min

C3.  BU KB press x 3-5 reps/hand @ 40#

D. Hill Sprints x 15 (walk back or :30 sec rest b/t)

E. Grip challenge - Plate Pinch (35#) or Upside down KB hold

Week of 6/26 - 7/2 Mad Cow Cycle 2, Week 3

Monday 6/27

A1. BS - 95-135-185-215-235-260-280-305

A2. Bandwork + Wtd PUs x 5 @ 70# - 5-5-4-3-3-3-3-3-2-1-1 (33) + 

B1. BU KB Press - 30# x 5/side x 5

B2. HS Holds - 45 sec x 5

C. PC 95-135-160-165-170-175-180

D. 5 rounds of

90# Suitcase Carry Right - (AFAP) DB

10 OHT - 20#

90# Suitcase Carry Left - (AFAP) DB

FLR - 40 sec

Wednesday 6/28

A1. BS x 5 x 95-135-185-215-135-260-260

A2. Band Work + DB Rows x 10/Arm @ 95#

B1. Clean Pulls x 5 x 95-135-165-180-195-210

B2. Wtd HRPUs x 10 x BW-10-20-30-40-45

C1. Yoke Walk @ 265 x D/B x 6

C2. Wall Slams x 10/side x 6

D. Sled Drags x 5 x 20m forward + 20m reverse @ 100-100-100-150-150

Friday 7/1

A1. BS x 5-5-5-5-3-8 @ 45-95-135-185-215-235-260-280-310-260 (10)

A2. Band work x 4 sets + Ring Rows x 14-14-14-15-14-12

B1. PC x 5-5-5-5-3-8 @ 95-135-160-165-170-175-185-170

B2. BU KB Press x 5-5-5-5-5 (30-40#)

B3. HS Holds - 1min-1min-1min-1min

C. 100 Tire Flips for time (timer stopped - got too hot) approximately 18-20 min

Week of 6/19 - 6/26 - Mad Cow Cycle 2, Week 2

Monday 6/20

A1. Band Work (face pulls and band pulls) then Chin-ups x 5-7

A2. BS - 45-95-135-185-210-235-255-280-300

A3. Hollow Holds x 30 sec

B1. PC - 95-115-135-160-160-165-170-175

B2. BU KB Press @ 35# x 8

C. 5 Rounds of:

80# Suitcase carry DB - R

8 Bench Hop-overs/broad jumps - TnG

80# Suitcase Carry DB - L

Wednesday 6/22

A1. Band Work/Ring Rows x 13's

A2. BS - 45-95-135-185-215-235-255-275-305-250

A3. 30 sec HS Holds

B1. Clean Pulls 95-135-160-175-190-205

B2. HRPUs w/ 25# plate x 10's

B3. Ab Wheel x 12

C. 5 rounds of

245# Yoke Carry - DB

Wind Mills - 10/side - 40#

Friday 6/24

A1. BS 45-135-185-210-230-250-250

A2. Band work + DB Rows x 8/ arm

B1. PC - 95-135-160-160-165-170-180(3)-165(8)

B2. BU KB Press x 5/arm @ 30#

C. 5 rounds of

250# Yoke Carry - DB

12 TTB

10 Burpees

Rest 2-3 min

Saturday 6/25

20 min UB Sled drag @ 50# (21:20)

Week of 6/12 - 6/17 - Mad Cow Cycle 2, Week 1

Monday 6/13

A1. BS x 5 @ 45-135-175-205-225-245-270-290

A2. Face Pulls x 20

A3. Strict Pull-ups x 5 x 6 (maintain hollow position)

B1. PC x 5 @ 45-95-135-155-155-160-165-170

B2. BU KB Press x 8-10 @ 30# - 10-10-10-

B3. Dip supports - Serratus

C. 5 Rounds of

5 ME Broad a Jumps/Bench Jump-overs

10 Ball Slams - 20#

15 BE

Rest 1 min

Wednesday 6/15

A1. BS x 5 @ 45-95-135-185-205-225-245-245

A2. Wtd. Pull-ups @ 70# x 4-5 - BWx3-35x3-5-5-5-4-7-7* *BW

A3. Ab Wheel x 10 - 5-5-10-10-10-10-10-10

B1. Clean Pulls x 5 @ 95-115-135-155-170-185-200

B2. Face Pulls x 20

B3. HR Push-up + 5 PU+

C. 5 rounds of:

225# Yoke walk - D/B (245# on sets 4-5)

10 Wall Slams (5/side) - 14#

10 BJ - 20"

Rest 2:00

Friday 6/17

A0. Band Pull Circuit x 4 sets while warming up on Squat.

A1. BS x 5-5-5-5-3-8 @ 45-95-135-185-205-225-245-270-295-245

A2. Body Rows x 12-12-12-12-12-12

B1. PC x 5-5-5-5-3-8 @ 95-115-135-155-155-160-165-175-160

B2. BU Press x 8 @ 30# - 8/10-8/8-8/8-8/8-8/8

C1. FLR - 30 sec

C2. 20 Waiter Carry Walking Lunges @ 30#

C3. 12 OH Toss - 20#

Week of 6/4 - 6/9 - Mad Cow

Monday 6/6

A1. BS x 5 @ 45-135-185-235-260-280-305-325
A2. Band Work - Face Pulls, scapula retractions, Rows x 15 each
B1. 5 x BU press x 10 each side @ 15# 
B2. 5 x Strict/Perfect PUs x 4-6 reps
C1. HS Holds x 30 sec x 4
C2. ME planks x 30 sec x 4
C3. Waiters Carry x 3 trips each side
D. 5 rounds of BB complex @ 65# (w/o dropping bar)
Row x 8
PC x 8
FS x 8
Press x 8
BS x 8
DL x 8

Wednesday 6/8

A1. BS - 4 x 5 @ 45-135-185-225-255-275-275

A2. Band work (retractions, face pulls, rows) x 20 each

B1. DL - 4 x 5 @ 135-225-275-315-365-405

B2. BU KB Press - 4 x 10 each arm @ 20#

C1. Strict Pull-ups - 4 x 7

C2. HS Walks - 4 x AFAP

C3. 3 TGUs/side x 4 

WOD 

3 sets of 3 rounds of

10 KBS - 70#

10 Burpees

Rest 3 min

Splits: 2:14-2:19-2:27

Friday 6/10

A1. BS x 5 @ 45-135-185-225-255-280-305-330-275

A2. Band Work

B1. BU KB Press x 10/arm @ 25#

B2. PC x 5 @ 95-135-145-155-165-175-185

B3. MU x 3

C. 10 -> 1 of

Russian Step-ups

KB Snatch

Windmills

Kosick Row

SLDL

Walk-out to Push-up