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

OPT/Wendler Week of 5/12-5/16

Monday 5-12

Wendler Press & Deadlift 70% x 3, 80% x 3, 90% x 3+

A. Press 125-140-155(6)

B. Deadlift 350-400-450(x8)

+

8 rounds of:

5 Goblet Squats - 100#

5 ME Broad Jump

Prowler D/B - 100#

rest 2min

Wednesday 5-14

A. segment power snatch pause 2sec at mid thigh then PS; 5sets of 2 perfect form rest 90sec btw sets

95-115-135-155-165-175-185-195(x1)

B. emom – PS TnG x 5 moderate – 5mins

135

+

5 sets:

15-20 ring dips

Row 400 m @ 90%

rest 2:30 

Friday 5-16

A. clean and jerk build to a moderate double in 10mins

245

B. clean and jerk 80% of 1rm – emom  x 1-2 – 10mins

230-230-230-235-235

C. heaving snatch balance build to a tough double perfect form 10mins

215

D. 30 TGU 1.5/1pd alt hands per rep

as Rx'd

OPT: Week 44, Day Three

Friday 4-25 (from dec 14/15 on OPT)
Day 1
1.
"Combined Jump"
For inches/reps:
10 min establish 3 max distance broad jumps
Rest 1 min
10 min establish 3 amrap sets of DU's unbroken
(scored as total inches for 3 jumps plus total reps for best 3 max sets)
10-10-13-48-51-70
(169 reps - top three attempts)

Rest 15 min

2.
"WM-biathlon"
For time:
10 unbroken CJ - 135#
Airdyne - .75 mile
10 unbroken CJ - 135#
Airdyne - .75 mile
10 unbroken CJ - 135#
Airdyne - .75 mile
10 unbroken CJ - 135#
Airdyne - .75 mile
10 unbroken CJ - 135#
Time: 14:47-48

Notes:
I was running pretty late so I used the broad jumping as a warm-up. Didn't measure or really go for it. Rushed the DUs...but I do think I PR'd by two maybe. Not sure.

Airdyne took between 2:15-2:30/attempt. All PC/J UB except number 10 on last round. My grip failed on the pull. Quickly regripped and pulled

Wendler and OPT Squats

Friday 4-16

Wendler 5-3-1 + OPT
TRAINING:A. Press - 5-3-1+
135-150-165(3)
B. Deadlift - 5-3-1+
365-415-465(8)
C. BS @20X1 - 8 sets of 3 @ 20X1; rest 45 sec
300-300-305-305-310-310-315-315
D. EMOM for 12 min
Odd - Airdyne ME - 30 sec
Even - 10 ME Broad Jumps
+
Airdyne - 10 min @ Z1

Wendler 5-3-1

Saturday 4-5
TRAINING:
Wendler 5-3-1
A. Press - 3 x 5 (190)
125-140-150 (5)
B. Deadlift - 3 x 5
315-365-415 (10)
C. EMOM for 12 min
Odd - 5 Spartan tire flips
Even - 12 Ring PUs
D. EMOM for 12 min
Odd - 8-10 Ring Rows
Even - 15 Goblet Squats - 70#KB
+
Rake/Haul off yard debris
3.5 hours
+
3PM WOD
EMOM for 20 min
Odd - 15 Russian KBS (70#)
Even - 5 Max Distance Broad Jumps

OPT: Week 25, Day Three

Saturday 12-7

TRAINING:
A. HBBS @ 40X1; 10,8,6,4,2,12; rest 3-5 min
WU: 135-225-275 (x5's)
WS: 305-335-360-385-405-335
B. EMOM - 10 min
odd - PC x 1/PP x 4 TnG moderate
even - amrap COVP pull ups in 20 sec
PC/PP: 155-165-170-175-175
COVP: 13-13-13-13-10+3 after time
+
10 min @ 80%:
TGU x 2/arm moderate (55#)
free HS 20 sec accumulation

Rounds: 5-6 - lost count

rest walk 3 min

10 min @ 80%:
10 ball slams - 20# AHAP
5 Box Jumps - 32"

5 ME Broad Jumps

Rounds: 6 

Skill Practice - Bar Muscle-ups: Got 1st super easy, then close on 3 more...then I left...

Lower Body/Squat Emphasis: Cycle Two

Wednesday 7-10
Week one; Day three
WU: Face pulls, Push-ups, & OHS

TRAINING:
A. FS - 3-2-1, 3-2-1; rest 2-3min
275-295-315*, 295*-315*-335*
B. BS x 21 rep - 285#
C. CG DL x 3 x 4 - 225-245-265-285; rest 2 min
+
3 Rnds of:
D1. ME Broad Jumps x 5
D2. KB Press x 12 @ 55#
D3. Ring Rows x 10
+
3 Rnds of
E1. TTB x 10
E2. BE x 20
E3. Walking Lunges x D/B

Notes: *Belted up

Lower Body/Squat Emphasis: Week One, Day Two

Saturday 6-8

TRAINING:
5 Rounds of:
Sled drag - 185, 185, 165, 165, 165
Goblet Squats - 40# x 10
SLDL - 15#/hand x 10
Broad jumps - 10
rest 3-5 min b/t rounds

Sled pulls, Broad Jumps and Kettlebell Swings

Saturday 11-3
TRAINING:
5 ROUNDS OF:
100 yd Sled Pulls - 135# (50yd D/B - F/R)
10 ME Broad Jumps
20 KBS - 60#
rest 2min b/t rounds

Strenth/Volume Cycle 2 - Week 1

Thursday 10-25

TRAINING:
A. Hang Power Snatch - 1 x 3
185-185-185 (had several misses leading up to this)
B. Back Squat - Power Matrix - 8-5-3-1-1-1-5
250-310-350-385-400-410(f)-385-315-225x20
C1. Push-ups - 3 x 25
C2. Reverse Hypers - 3 x 25
C3. Chin-ups (FG) - 3 x 10 (10-7+3-6+2+2)
C4. GHD Sit-ups - 3 x 20
C5. Pistol Squats - 3 x 12/leg
C6. Max Broad Jumps - 3 x 10
C7. Snatch Grip BB Rows - 3 x 15
185-185-185

TESTING: 5min AMRAP Clean & Jerk - 165#, Max Broad Jump , AMRAP Press - 95#, AMRAP Chin-ups, AMRAP KB Snatch - 3min

Wednesday 5-25 (Last Day of School) OPT Day 184

AM TESTING:

part 1:
as many reps in 5 min:
1 squat clean - 165#/110#
1 jerk - 165#/110#

rest 20 min

part 2:
"jump, press, pull"
Max Broad Jump in inches - 3 attempts in 3 min
rest 1 min
AMRAP Press - 95# - 1 attempt
rest 1 min
AMRAP strict chin ups - 1 attempt
(jump does not count if any part of your body falls back; press is NO pause allowed at top or bottom, hands "just" outside shoulders on bar; no kip through shoulders or hips is allowed on chin ups - MUST be a pronated medium grip shoulder width)

rest 5 min

BONUS:
AMRAP KB Snatch - 1.5pd in 3 min
(when you put the KB down perform 3 burpees and you must switch hands at that time ONLY)

Testing Outcome:
Part 1: 26 reps
Part 2: "Jump-Press-Pull"

1. Broad Jump: 7' 5", 7' 8", 8' 5" (lost my paper...these are rough estimates based off of cruddy memory...may be off)
2. Press: 25...barely
3. Strict Chin-ups: 15

Bonus: 53 reps (15-15-10-13) + 9 Burpees

PM WOD:
TRAINING:

as many rounds in 15 min:
9 DL - 155#/100#
12 push ups
15 box jumps - 24/20"

Training Outcome:
as Rx'd: 10 + 3 DL*

*According to my ditto marks I had 10 + 3, but it may have been 9 + 3DL...I may have lost count in the middle somewhere. I didn't think I finished 2 rounds ahead of Ben. This one was a slog...19-20hrs into a fast...