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.

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